Have you ever wanted to sneak in a quick workday workout to get your blood flowing, but didn’t want to attract too much attention? If you have, then this workout is for you! It utilizes exercises that can be done while seated at a desk or standing, thus avoiding awkward situations or needing to change into gym clothes. The workout includes:
- Seated Crunches
- Seated Oblique Twists
- Seated Leg Extensions
- Squats
- Wall Push-Ups
In the rest of this article, we’ll go through each exercise in more detail so you can do them with confidence. So, no need to change into workout gear – let’s just get started!
Office-Friendly 5-Minute Full Body Mini Workout
Seated Crunches
Sit up tall in your chair, feet planted firmly on the ground. Place your hands either on your waist or behind your head and take a deep inhale. Then, exhale, draw your bellybutton in toward your spine, and curve your upper body forward. Inhale and return to the starting position. This completes one rep. Do 15 to 25 reps.
Seated Oblique Twists
Sit tall with your feet planted on the floor and place your hands behind your head. Inhale, then exhale, engage your abs, lift your right knee straight up, and draw your left elbow toward this knee. Inhale and return to the starting position, then repeat on the other side to complete one rep. Do a total of 15 to 25 reps.
Seated Leg Extensions
Sit up tall with both feet planted on the floor and both knees forming a right angle (if you need to, sit at the edge of your chair). Engage your abs, then engage your quad and slowly extend your right leg until it’s parallel with the floor. Hold for three counts, then bend at the knee to return your foot to the floor. Do 10 to 25 on the right, then switch sides.
Squats
Stand up straight with your feet shoulder width apart and body weights stacked – hips over feet, shoulders over hips, and head on top of your spine. Your hands can rest on your hips or stay at your sides. Inhale, engage your abs, and bend your knees, sending your hips slightly behind you. If your arms are at your sides, swing them forward as your knees bend.
Exhale, straighten your knees, engage your glutes, and bring your arms back by your sides. This completes one set. Do 15 to 30 sets.
Wall Push-Ups
Stand facing a wall, just far enough away that your fingertips touch if you hold them in front of you. Lean forward until you can place your palms flat on the wall, hands directly in front of your shoulders. Slowly bend your elbows until your nose almost touches the wall, hold for one count, then straighten your arms to push yourself back to the starting position. Do 10 to 30 reps.
