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No Weights Required Office Workout

by Courtney on January 16, 2012

Over the weekend, I received an email from Danielle, a reader who was emailing with a “suggestion/request/challenge” that really peaked my interest.

My full-time job has me stuck at my desk for 7.5+ hours a day, staring at a computer screen (many breaks are taken to read blogs!) and when the weather is nice I try to go out for a walk during lunch, but now with the onset of winter and deep-freeze temperatures it isn’t possible to get that walk in but I still want a workout that will help re-energize me to get through the day.

I am wondering if you could suggest a 10-15 minute workout I can do in my office that won’t leave me sweaty and doesn’t require equipment. I’m sure there are other readers out there who would love a quick-and-easy office workout.


As soon as I finished reading the email, I realized she was right. I’m sure there are probably a bunch of people who would be interested in a quick office workout that could be done without weights, and without the added sweat.

Because I don’t know about you gals, but I get insanely jealous over the fact that my husband has the time to come home on his lunch hour, run, shower, eat lunch, AND be back to the office in time…that just isn’t happenin’ for me!

So knowing that the workout needed to be quick and not too sweaty, I put together a little something we’ll call the “No Weights Required” Office Workout!

no weights required office workout1

When I was choosing moves for this workout, I tried to pick ones that could be done without bringing too much attention to yourself (holla, cubicle peeps!). Of course, if you have a little more privacy…or you just don’t give a hoot…and you’re not afraid to sweat a little more, feel free to change out any of the moves above for some more intense, bodyweight-only exercises:

  • Tuck Jumps
  • Squat Jumps
  • Ice Skaters
  • Butt Kicks
  • Burpees
  • Planks
  • Reverse Crunches
  • Supermans
  • Jumping Jacks
  • Mountain Climbers

(If you’re unsure of how to perform any of these moves, this website is a great resource for bodyweight exercise moves)

A Few More Office Workout Ideas

This workout routine doesn’t focus on every muscle of the body, and it also doesn’t include stretching or cardio. To easily squeeze some of those into your day, try some of these ideas:

  • Get up and go for walking breaks every hour. Even if it’s only five minutes, you’ll get the blood flowing again.
  • Take the stairs instead of the elevator. You’ve heard it before…but it’s true!
  • Park your car further than you normally would. I understand not wanting to do this if you’re living in five degree temps like I am right now, but if you don’t have to deal with cold temps or bad weather conditions, then why not?
  • Take advantage of downtime…standing at the photocopier or waiting for your morning snack to heat in the microwave? Do some stretching!
  • Do you carry an insanely heavy purse or handbag like I do? Try doing some bicep curls with it!

Alright, now go ahead and get that office workout in! Winking smile

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{ 25 comments… read them below or add one }

1 RunEatRepeat January 16, 2012 at 1:34 pm

One of my clients and her coworkers do planks and squats every day in the office! Impressive :)
RunEatRepeat recently posted..Motivation Monday – The Revolution Giveaway


2 Annette@EnjoyYourHealthyLife January 16, 2012 at 1:40 pm

I love doing wall sits–no matter where. Great idea to add those in :)

Stretching always feels nice half way through the day too, p.s.!
Annette@EnjoyYourHealthyLife recently posted..BodyPUMP Release 80 Review


3 Danielle @ Dish'n'dash January 16, 2012 at 1:40 pm

yay!! Thank you so much. Can’t wait to try it. I’m sure it will help me get through the rest of the day with more energy and increased focus.
Danielle @ Dish’n’dash recently posted..Quick Workout and a Cold Morning


4 Hali D January 16, 2012 at 1:48 pm

I love this list. It is something I can easily incorpoperate into my lunch break (only 45 min max!) while my students are out of the room. I spend the majority of my work day up and moving around the classroom, so I don’t worry too much about that, but do think about the strength cardio aspect. Another suggestion, I received a year or two ago is instead of bending at the waist to work with students do a complete squat each time… It really works those legs over the course of a day….

Anyways, long winded way to say THANKS for giving me some strength training. I will add it in starting tomorrow!
Hali D recently posted..Weekly Quiet Review


5 chelsey @ clean eating chelsey January 16, 2012 at 1:54 pm

Great post! I sometimes will do some of these things while my kids are at specials – heck, sometimes we all exercise first thing in the morning together to get their brains rollin’!
chelsey @ clean eating chelsey recently deepest darkest hunger secret


6 Jeannette January 16, 2012 at 1:54 pm

This is a great idea! Thank you for posting this!


7 Lauren @ Chocolate, Cheese and Wine January 16, 2012 at 1:55 pm

Thanks for posting this! I cannot wait to try the chair dips tomorrow.


8 Sylvia @ Frolic Through Life January 16, 2012 at 1:56 pm

I’m not an officer worker (yet!!) but these are some great moves to bust out when on the computer at home too. I totally agree with the parking farther one. I always park farther away in parking lots. Every extra minute of movement counts, right?
Sylvia @ Frolic Through Life recently posted..A Special Birthday + Giveaway


9 Jen January 16, 2012 at 2:05 pm

This is a great post…thanks!! One of my co-workers and I were complaining just last week about how much it stinks to be sitting in front of a computer all day. With good weather, it’s so easy to go outside and move but these are great ideas for these cold months!!


10 Emily @ Perfection Isn't Happy January 16, 2012 at 2:06 pm

These are great! I work in an open office, but I can try these in the little “phone booth/office” we have for privacy.
Emily @ Perfection Isn’t Happy recently posted..He Will Be Missed


11 jana @ newly wife healthy life January 16, 2012 at 2:15 pm

I sit at my desk for 7 hours a day and NEEDED this post. It is a good reminder that I need to get up and get the blood flowing throughout the day. Sometimes I swear I start work, stare at the computer, and then without blinking it’s 2 hours later! Although I wish I had a job that offers more movement, right now today I need to do the best I can in the situation I am in. I hope to especially get a short 5 minute walk in every hour for my own physical, and mental (!), sanity!
jana @ newly wife healthy life recently posted..A Sweet & Sour Decision, Part 1


12 Heather January 16, 2012 at 2:18 pm

i do calf raises for about an hour EVERY monday while I’m in a standing-room only meeting! I just stay in the back and go slowly, to not be super distracting, mostly. I do sets of 20, then rest for a few seconds before starting again.

Love these suggestions, dear!
[also love that the “you may also like” posts feature my little Benson. [he was SO TINY!!!]
Heather recently posted..Simply Saturday


13 renee January 16, 2012 at 2:22 pm

Thanks Court, I hate sitting at a desk all day, it’s so bad for you. I have actually been looking for some new ideas. I have one of those seated biking machines but it’s getting noisy. What I really want is one of those treadmill walking work stations, have you seen those?

A girl can dream!

renee recently posted..Heaven in a Birchbox


14 Michelle@Peachy Palate January 16, 2012 at 2:37 pm

Brilliant! Though they already think I’m mad enough taking photos of everything I eat, working out at my desk might be a step too far! One to do even at home though!
Michelle@Peachy Palate recently posted..Happy Birthday to…


15 Christie January 16, 2012 at 3:04 pm

Every time I have to use the restroom (which is about a billion times a day from all the water I drink) I do Push-ups and squats… by the end of my work-day I don’t feel as lazy staring at the screen
Christie recently posted..Weekly Recap & Biking in the Cold


16 Kristen @ notsodomesticated January 16, 2012 at 3:05 pm

Cool post! I’ve also seen articles that say just standing up every now and then at work, while on the phone or something, is a good idea. Helps get the metabolism going! ;)
Kristen @ notsodomesticated recently posted..My First Attempt at a Frittata


17 Nikki @ Heels to Sneakers January 16, 2012 at 3:39 pm

Thanks for the great post! I am a receptionist, so I think people might look at me weird if I was exercising at my desk! But I was wondering how I was going to get a workout in today since my gym is closed and it is snowing, and your post just gave me some great workout ideas that I will try tonight!
Nikki @ Heels to Sneakers recently posted..Carter’s 2nd Birthday Party!


18 Ruthie Hart January 16, 2012 at 3:51 pm

This is awesome!! I work in a cubicle so I never get privacy but I have done some stretches before…and gotten some stares haha
Ruthie Hart recently posted..Monday stuff


19 Amanda @ Let Me Be Whats Underneath January 16, 2012 at 3:54 pm

What great ideas. I feel like I’m always walking around the halls at work so I’m getting in a work-out! Haha :)
Amanda @ Let Me Be Whats Underneath recently posted..The Stress of Sundays


20 Jodi @ Southern Flavored Life January 16, 2012 at 4:04 pm

Great ideas! Now, if only I had an office….. :-)
Jodi @ Southern Flavored Life recently posted..Don’t Be Tardy For The Party


21 Cat @Breakfast to Bed January 16, 2012 at 4:28 pm

It’s not 5 degrees in the city, but it’s still damn cold. good tips!!


22 Chelsea January 16, 2012 at 5:10 pm

School starts tmrw and I’ll make an effort to park in the BACK of the lot ;)


23 Jenny@HealthyMOChick January 16, 2012 at 8:14 pm

This is awesome sauce :) I’m implicating this in the shop tomorrow!
Jenny@HealthyMOChick recently posted..Drunk Chicken and Happy Birthday to me :)


24 Khushboo January 17, 2012 at 2:44 am

Great tips! OUr office is really small but I still sneak in some squats during my breaks to the bathroom :)! I’m super jealous of Jay’s lunch break- how long does he get to manage to fit all that in??
Khushboo recently posted..The irony that is Diet Coke


25 Natalie @ hellonatalie January 18, 2012 at 4:51 pm

love that workout idea!! going to have to try it this week :) maybe even with a real gym workout
Natalie @ hellonatalie recently posted..martini glass


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