Fitting in fitness: 3 ways to workout during your workday

Does your workday need a workout?  We know that sitting at your desk for prolonged periods of time will make your brain and body feel like mush.  Unfortunately, it can be challenging, and even a little embarrassing, to get into exercise mode at the office.

Luckily, the following exercises are easy to implement into your day, and shouldn’t draw too much attention from passing coworkers.  Schedule these tiny aerobic appointments with yourself to help improve your posture, circulation, concentration and overall productivity throughout the day.

Level of difficulty and humiliation ranks from 1 (minimum) to 3 (maximum). Repeat this circuit 2-3 times throughout your day.

Knee Lifts

Improve your balance, and loosen tight hip flexors, by incorporating an exercise that perks up the pelvis, quads, arms and abs.

Improve your balance, and loosen tight hip flexors, by incorporating an exercise that perks up the pelvis, quads, arms and abs.

Step 1. Simultaneously pull the knee up toward the stomach as the arms swing down and around the elevated leg.

Step 2. Continue alternating legs for 60 seconds.

Difficulty Level: 1 || Humiliation Level: 2

Squat Punches

Roll that dented stress ball into the trash can and replace it with squat punches.  Not only does this move help you let out a little aggression, it also tones the tush, abs and arms.


Step 1. Stand with feet shoulder-width apart, with the hands fisted at the chest.

Step 2. Hinge back at the hips as you lower your body into a squat position.

Step 3. Stand and pivot the foot to match the side you are punching with (i.e., punch right, pivot right). Squat in between repetitions. Continue twisting from side-to-side for 25 repetitions.

Difficulty Level: 2 || Humiliation Level: 2

Desk Pushups

Computers kill your posture.  Our bodies are humped, slumped and slouchy as we sit for long hours in front of our screens.  Core muscles conk out when we have poor posture. Luckily, desk pushups are a great exercise for forcing our backs, chest and core muscles to be strong.


Step 1. Check the stability of your desk.  This exercise should not be performed on a sliding surface.

Step 2. Position the hands beneath the shoulders, forming a straight line from your head to your heels.

Step 3. Lower your body so the chest is 3-4 inches from the surface of the desk.  Hold for 2 counts, then slowing return to the starting position. Repeat 12-15 times.

Difficulty Level: 3 || Humiliation Level: 1

If you want to excel at your work and your workout, you need the proper tools to get the job done.

This article was featured on