Work out at work- Best 10 minute office workout plan

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Published: July 31, 2019

Have you ever wondered how come the pounds just keep on piling up the older we get? True, there’s some blame to be put on the genetic processes, such as a slower metabolism but, for the most part, we are the only ones to blame for those extra 10 pounds. Although, we have to admit that with a 9 to 5 job and busy schedules, it does seem somewhat impossible to find enough time for regular appointments at the gym. But what if we told you there’s a way to create a workout routine that will be brief, efficient, and flexible? Even a 10 minute office workout will burn some calories and give you the energy needed to continue with your day. Sure, you can’t expect to burn a lot of fat by only exercising for 10 minutes, but it’s sure much better for your physique than doing nothing.

The best exercises for an efficient 10 minute office workout

So, you’re sitting at your office, feeling stiff and lifeless. You could sure use some back pain exercises right about now. All you have to do is make it to your lunch break, and then it’s time to get down to work. Mind you that this will only take 10 minutes out of your break – you’ll still have enough time for your lunch and some office gossip at the watercooler. So, which exercises should you focus your time on?

A man sitting in an office and smiling.
Bored at the office? Dedicate 10 minutes of your day to these exercises and you won’t be sorry!
  • Squats
  • Wall sits
  • Seated ab twists
  • Tricep dips
  • Plank

Squats – used for more than just a 10 minute office workout plan

You knew squats had to be included in our office workout, just like they are usually included in every other exercise routine. That’s because squats produce undeniable results, and they require no equipment and zero space. Everything you need for squats is just enough space to stand up. This one is especially good for the ladies! Feel free to ask any female personal trainer Dubai and they’ll tell you that squats are the backbone of any workout. They specifically target the glutes and legs, which you could sure use after sitting around for 8 hours.

Wall sits – a powerful exercise that requires no space

The pose of the wall sits is similar to squats at one point. What you are supposed to do is lean against a wall and slide your back until your hips are at the same level as your knees. Depending on how fit and endurable you are, you can maintain this position anywhere from 30 seconds up to 2 minutes – and maybe even more. This is another great exercise to strengthen the muscles of your lower body, and it’s also an exercise that requires no space at all. That’s why we suggest you include wall sits in your office workout routine and you won’t be sorry.

Seated ab twists – a good way to target your core while sitting at your desk

Usually, although not necessarily, abdominal fat is the hardest one to lose. You could lose 20 pounds and still have some extra weight left in this area of your body. The first thing you should know is that there isn’t a 10 minute office workout powerful enough to help you burn belly fat. But it can certainly significantly help when combined with clean eating. Seated ab twists are an exercise that’s easy, quick, and effective – the perfect trio. To do it, you need to sit up straight, put your hands behind your head, and lift one knee towards the opposite elbow, all the while twisting your body down. You can repeat it as many times as you want and can before switching to the other side.

A man doing an abdominal exercise.
Core workouts should be a staple of any exercise routine out there.

Tricep dips – tone your arms in no time

Here’s a great exercise for toning your arms, all the while being at your desk. If you have a chair that’s a non-wheeled one, you have all the equipment you need. All you have to do is stand in front of your chair, bend your elbows while holding the chair, and lower your body down, and then back up. Well, we are pretty sure you already know how to do tricep dips, but it doesn’t hurt to be reminded every once in a while. This exercise sounds too simple to be effective, doesn’t it? Well, it’s the small steps that help us get in shape. And a simple office workout is a great first step.

Plank – an all-time favorite

Granted, the plank is an exercise that might not be suitable for a small office. So, if you work in a cubicle, this one is not an option. However, if you can manage to find a bit of free space, the plank will be the best exercise you can do. It helps to know that planking has proven health benefits, and it also delivers good results in the fitness area. It targets every muscle in your body, making it your perfect ally. The plank position can be held for as long as you can. Some can only hold it for 30 seconds while, for others, 5 minutes aren’t that big of a problem. Just remember that to get to the point where 5 minutes won’t be a problem, you’ll first have to start small and then increase the time gradually.

A woman in a plank position - one of the best exercises for a 10 minute office workout.
Planking has many proven benefits for your body and mind.

You’ll quickly start seeing the benefits of your 10 minute office workout

Make no mistake – you can’t get ripped from 10 minutes of bodyweight exercises alone. But the mental benefits of this workout will be incredible. You’ll feel more energized and ready to finish your workday. Not to mention that you’ll manage to take care of back pain, occasional headaches, and numb legs. After all, it’s the smallest things that make the biggest change! You can rest assured you’ll thank yourself you finally decided to incorporate a 10 minute office workout in your daily routine. And we can promise you that the results won’t be much behind!


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