Recent research has shown that as little as 15 minutes of exercise per day can significantly reduce your risk for chronic disease and cancer. The more you perform, the lower your overall risk. Why not knock out 12 of your 15 minutes of daily exercise at work with an office workout routine!

This twelve minute office workout is a power circuit that involves six exercises that you will perform for 30 seconds each for two cycles.

Your Office Workout Routine

Jog in Place for 30 seconds for the first exercise in your office workout routine. Get nice and warm, but not quite to the point of sweating. If you don’t want your co-workers to see, sit in your chair and move your feet like you are jogging!

Perform the Desk Push Up. This exercise will work most of the muscles in your upper body, including your chest, shoulder, triceps, biceps and core muscles. It’s easy to do. Put your hands on the edge of the desk, a bit wider than shoulder-width apart. Walk your feet away from the desk, so that your body is on an angle. Slowly lower your chest to the desk, then return to the starting position. Do as many as you can in 30 seconds.

Work your lower legs with the Chair Squat. This is a great one to work the large muscles in your lower legs. Do as many as you can in 30 seconds.

Next in the office workout, improve your body’s circulation with Calf Raises. When you do a calf raise, the muscles in your lower legs push old blood in your leg veins back to your heart, which ultimately prevents blood clots. If you wish, you can even do these seated. You should place a book under your toes whether seated or standing. Perform as many as you can for 30 seconds.

You don’t need to be on the floor to get a good ab office workout. Do crunches in your chair, with Chair Crunches. Simply, sit in your chair with you knees hanging over the ledge. Grab the handles of the chair with your hands. Bend your upper body down and bring your knees up to your chest to perform a Chair Crunch. Build your six pack for 30 seconds.

Finish your office workout with an exercise that has been proven to help with knee pain. Perform the Seated Leg Lift from your office chair. Alternate leg raises for 30 seconds without letting either one of your feet touch the ground.

Six minutes are up, repeat! You’ll be surprised of your progress after performing this office workout three times a week for a month or so.

Nice work! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!