No time to workout – Everyday Desk Exercises

It’s time for the workout posts to come flooding back, every year my views and engagements dip and rise depending on the time of year, before summer it goes crazy, we’re all turning from winter clothes to salads and bikinis. Here at PurelyAmy I like to talk about easy and simple methods of eating and weight management so this is prime time for me!

I like to talk about easy and simple methods of eating and weight management so this is prime time for me! Let’s grab a chair and talk about the new site. From now on it’s not just advice I’m dishing out, I’ll be posting more healthy recipes, no salads here, well maybe the odd one..if they look like this..

Salmon Avocado salad from Insta

but, more than likely it’ll be alternatives to burgers, grilled meats, pulled chicken and BBQ inspired meal plans..so it’s about to be a great season for recipes!  Now..on to the workouts.

I work along with having my blog and I completely understand the moments where you just can’t find the time to workout. It’s infuriating! To want to be healthy, so spend your day focusing on healthy eating and not being able to squeeze in some ‘me time’ to burn off any unwanted fat. Boy, I’ve been there. It’s mentally draining, but there are ways to sneak in some blood pumping, fat burning exercises whilst your working.

Here are my top tips & sneaky exercises.

Very satirical and humorous but they really work!

Walking worker?

I’ve been in one of those jobs! You’re either standing up almost all day or you end up walking backwards and forwards between offices, classrooms. Whilst walking around is great for burning calories (see below) you’ll get sore feet before you sculpt any bums or tums so why not add a little extra…

Calf raises: Lifting the heel off the ground and holding for 1 second, back down, 2 seconds back down, and finally hold for 3. Repeat until you feel sexy.

Butt kicks Nope, not the normal ones. These are stationary! Just bring the heel of your foot up as slowly as you can to your bum, swap feet and repeat until someone notices. Then stop..you don’t want to look like an oddball.

Knee’s up – gut in Essentially you’re doing a march, probably not suitable if you’re at a desk but if you’re dashing down a corridor bring your heart rate up simply. Just lift your knees!

Sitting at a desk?

Feeling a bit, bleh. 
Like you haven’t moved in hours? You probably haven’t! Here are some desk exercises you can do without looking like a ninny.

Here are my top picks from their site.

The Mover and Shaker

There’s nothing wrong with a brief spaz sesh. Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

The Seated Leg Raiser

When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

The running man. Yeah, probably not the smoothest move to sneak in to your day but it definitely keeps you more active. Essentially you’re running your legs about whilst seated.

Keep yourself busy, keep active. You’re entitled to breaks from the screen you work at, take them and use them wisely!

Local to a park or shops?runinthepark2.5

You could always go out for lunch. I used to spend my hourly lunch breaks walking down to the local shops, popping in and out and just browsing. As I changed jobs I’m now local to a large national park which is perfect for walking around and keeping my mind and feet busy over lunch time, remember you don’t have to workout to burn calories, just moving around will do the job just fine!

30 mins of walking at a steady pace will burn 180 calories for a 130lb woman.

Just pop back 10 minutes before and eat your packed (healthy) lunch.

Loo Lunges

Along with Squats and squat jumps. Yup, I’ve done them.I thought it was normal?!?
But honestly, there are moments in my day where I’m so exhausted from sitting still that I just need to move my body and doing lunges in the staff room just didn’t sit well with me..or the older staff trying to eat their Subways.*Other fast food chains are available.haha!

Just lunge as normal, as quickly as you can though, you can really get your heart rate up. You can also fit in a few squats if you have the space. The toilet space gives you enough room to stretch your legs and get your heart rate up, as long as it’s a sanitary environment and you’re not in there for 20 minutes grunting!

The Waiter

Because who’s arms don’t ache when carrying items at shoulder height? That’s because you’re using the muscle at a tight angle (adding extra strain) but building muscle! Place your palms up, arms out and elbows bent.

Pulse your palms upwards towards the sky and go for it! A good 30 seconds. You can also do these in circular motions forwards and backwards for 30 seconds in each direction – they’re a killer.

Rope Pull

Genuinely, I do this quite often, even at home. It’s just a great way to get some blood back in your arms.

Pretend there are two invisible ropes hanging above your head, pump your arms up and down “pulling” the bell tower ropes with you. Do it with power, although there’s a heavy bag on the other end of the rope.

Falling arm swings

Have you ever almost fallen over, your arms do that crazy swing backwards, like you have imaginary hula-hoops attached? That’s the thing I want you to do.Place both arms out from your sides palms facing down and circle them backwards as quickly as you can for 30 seconds, then alternate directions. 

These are killers, they will blast your triceps, biceps, core and shoulders all in one painful swoop.

Whatever works for you works best. Whether you have 5 minutes or 20, do what you can do make a positive change in your life and, as always..Have a great week! 

 

Signaturelogosmllr Amy

 

23 Comments

  1. 08/12/2016 / 10:23 pm

    These are all great suggestions and definitely something I need to implement into my work days. I’m usually chained to a desk – and when I do escape for a toilet break, it’s extremely closely monitored which is just unsettling – so trying to maintain a decent fitness level is becoming harder and harder. I wished I worked on an upper floor so I could at least take the stairs!

    http://www.raisethewaves.com

  2. 13/04/2016 / 4:00 pm

    Working from home I need to make a conscious effort to go out and get some exercise. I’m going to the gym 3 times a week but it’s hard to keep up

  3. 13/04/2016 / 4:00 pm

    Working from home I need to make a conscious effort to go out and get some exercise. I’m going to the gym 3 times a week but it’s hard to keep up

  4. erinalice
    11/04/2016 / 8:32 pm

    These are all great suggestions for around the house. Not sure I could get away with them while teaching though 😉

    • 11/04/2016 / 9:42 pm

      I’m in a school too, I still do butt kickers and go for long walks at lunch but my feet are normally existed at the end if the day..

  5. erinalice
    11/04/2016 / 8:32 pm

    These are all great suggestions for around the house. Not sure I could get away with them while teaching though 😉

    • 11/04/2016 / 9:42 pm

      I’m in a school too, I still do butt kickers and go for long walks at lunch but my feet are normally existed at the end if the day..

  6. 11/04/2016 / 2:12 pm

    This was such a helpful post, I really enjoyed it

  7. 11/04/2016 / 2:12 pm

    This was such a helpful post, I really enjoyed it

  8. 10/04/2016 / 8:59 pm

    I am going to try the leg raises at work tomorrow and see if there’s space under the desk. I hate feeling so inactive when at work x

  9. 10/04/2016 / 8:59 pm

    I am going to try the leg raises at work tomorrow and see if there’s space under the desk. I hate feeling so inactive when at work x

  10. Jenni - Odd Socks and Lollipops
    10/04/2016 / 6:47 pm

    I can be hard to find, or make the time to work out, but little snatches of time are a great way to keep that little bit healthier – when I was working I always used to take the stairs rather than the lift –

  11. Jenni - Odd Socks and Lollipops
    10/04/2016 / 6:47 pm

    I can be hard to find, or make the time to work out, but little snatches of time are a great way to keep that little bit healthier – when I was working I always used to take the stairs rather than the lift –

  12. 10/04/2016 / 6:07 pm

    I’m not a person who works out and I blame it on not having time but it just goes to show I could have time if I did this! H x

  13. 10/04/2016 / 6:07 pm

    I’m not a person who works out and I blame it on not having time but it just goes to show I could have time if I did this! H x

  14. 10/04/2016 / 7:56 am

    Oh wow! The mental image of the loo lunges has made me giggle! When I was based in an office I was always an advocate of going for a walk every couple of hours, even if it was just around the building.

  15. 10/04/2016 / 7:56 am

    Oh wow! The mental image of the loo lunges has made me giggle! When I was based in an office I was always an advocate of going for a walk every couple of hours, even if it was just around the building.

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