It’s time to deskercise: Tips for a quick workout in your office

  • Abhinav Verma, Hindustan Times
  • Updated: Apr 23, 2016 14:54 IST
Model: Bruna Sousa, Glitz modelling agency. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)

Are you someone who sits in the comfortable chair in their office and uses their working schedule as an excuse to not workout? Well, all such excuses won’t work anymore, as this work ­tutorial will help you stay fit by working out in the office itself! Here is how you can take out 15 minutes of your work time and get fit during summers.


Get those reliable shoulders: If you want strong shoulders to carry out your professional responsibilities, then go for the standing shoulder press. Place one hand at the back of your lower back for support and hold a bottle in the other hand.Lift the bottle over your head, and while bringing it down, make sure that your elbow and shoulder are parallel to each other at a 90 degrees angle. Do two sets of 10 repetitions each.

Get those reliable shoulders. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)


Rock the half sleeves tees- Want to have toned arms, so you can wear your favourite half-sleeve tees? Then, do the cubicle dip and the bottle curls to sculpt your arms.

Cubicle dips for your triceps. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)

a) Cubicle dip- Use a sturdy desk, sit or stand at the edge and then place your hands on either sides of your body and get a firm grip on the desk’s edge. Place your feet on the floor two steps away from the desk or chair, then straighten up your arms to lift the body. Bend your arms to reach a 90 degrees angle, which allows your body to dip down. Then hold and re-straighten while keeping your body raised above the chair or desk. Do three sets of 8-10 repetitions.


b) Bottle curls : Make use of your water bottles to work out your biceps in the office. Fill the water bottle completely. Stand straight with the water bottle in each hand at arm’s length. Keep your upper arms stable and curl the bottle while contracting your biceps. Then slowly lower the bottle back to the original position. Do it simultaneously for maximum affect. Do three sets of 8-10 repetitions.

Read: Dedicate 71 minutes to breaks at work everyday for a longer life



Tone up: Utilize your coffee break by taking out just 20 minutes for sculpting your chest. All you have to do is place your hands on the desk, shoulder width apart. Place your legs out stretched behind you and push off with as much force you can.


Use the chair as a cushion and squat for a pair of toned legs. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)

Jump and celebrate: Celebrate a promotion by doing jumping squats. Use your chair as cushion. Place your feet shoulder width apart. Then squat down until your hips slightly touch the chair. When your hips touch the chair, then explosively jump up in the air and land quietly. Do two-three sets of 10 repititions.


Stand with your legs shoulder width apart and press up onto your toes and raise and then stop for 5 seconds, then come back down slowly. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)

Casual calves workout: Here is how you sculpt your calves. The next time you head to the printer to collect some printed documents, just stand with your legs and shoulder width apart. Then, press up onto your toes and raise and then stop for 5 seconds, then come back down slowly. If you want to make it a bit more challenging, then do it standing on one leg .


Use your core to twist left and right. (PHOTO: SHIVAM SAXENA/HINDUSTAN TIMES)

It’s all about the core: Get a toned mid-section by making use of your swivel chair. Sit with your back straight with feet placed at the bottom of the chair and not on the ground. Get a grip on the edge of your desk with your hand. Use your core to twist left and right. Do it for three sets with 25 repetitions.

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