Quick exercises you can do at the (home) office

25 März 2021
Many of us have sedentary jobs and the worst thing of all is that the most popular leisure habits today (such as watching tv, playing video games, ordering food at home ...) reinforce this sedentary lifestyle.
Quick exercises you can do at the (home) office - photo 1.1

All those hours we spend sitting have a visible effect on our physical shape and are very harmful to our health. If you can’t or don’t want to change these habits, it’s very important that you spend at least a few moments in your daily routine to be active. It’s very easy to do and you’ll get huge benefits! 

Here are some examples:

  • Take the stairs
  • Cycle to work
  • Walk to your favourite restaurant instead of ordering takeaways
  • If you eat at the office, take a 10-minute walk at a brisk pace right after you eat.

But if you really want to go the extra mile to take care of your health, I propose a workout that you can do at home or in the office. With just 7 minutes a day you will keep fit!

This training consists of 12 exercises that you must perform at the maximum intensity possible. It’s ideal for people who have very little time, because in just 7 minutes you will be giving your body the boost it needs.

To do the exercises, you only have to use your own body weight and the following accessories:

  • A chair, stool, or ladder
  • A wall
  • A stopwatch (like the one all phones have).

The 12 exercises that I propose below are designed to work the main muscle groups. We work each muscle group for 30 seconds and you only have 10 seconds to rest between exercises. Are you ready? Then get started!

  1. Star jump (jumping jacks)
  2. Squats against the wall
  3. Push-ups
  4. Abs
  5. Step up (on a low stool or on the steps of a ladder)
  6. Free squats
  7. Triceps curls (leaning on a chair or bench)
  8. The table
  9. High knees
  10. Lunges
  11. Push-ups with rotation
  12. Side table

Start with the Jumping Jacks for 30 seconds, rest 10 seconds, then move on to the next exercise and so on until the end.

In just 7 minutes you’ll have completed a whole workout that combines strength and endurance.

This blog is written by one of our Personal Trainers, Angelina Hammond.