Written by: Gauri Ghatnekar-Desai
with these super simple, zero-equipment workouts even during a busy workday!
Targets: Chest, shoulders and triceps.
Place your hands on a sturdy desk and lower your chest. Push back to start.
Start with: 2 sets of 8–10 reps.
1
Targets: Thighs, glutes and core.
Slide down the wall until your knees are at 90°. Hold.
Start with: 2 sets of 20–30 seconds.
2
Targets: Legs and glutes.
Step onto the stairs one foot at a time, then step down and repeat.
Start with: 2 sets of 10 reps per leg.
3
Targets: Inner thighs and glutes.
Take a wide step to the side, bend one knee, and push back to centre.
Start with: 2 sets of 8 reps each side.
4
Targets: Lower abs and hip flexors.
Sit tall on your chair, lift your legs, and alternate small kicks.
Start with: 2 rounds of 20 seconds.
5
Targets: Cardio and full-body activation.
Lift one knee, then the other, and swing your arms in rhythm.
Start with: Non-stop marching for 1 minute.
6
Targets: Core, shoulders and your posture.
Place your hands on the desk and hold your body in a straight line.
Start with: 2 holds of 20–30 seconds.
7
Try these easier ways to burn more calories throughout the day:
✦ Walk during phone calls.
✦ Take the stairs.
✦ Stretch your arms, shoulders, and legs every hour.
✦ Walk to your colleague’s desk instead of texting.