You have some down time in your office, want to workout, but don’t have exercise equipment and really don’t want to sweat. You are thinking about all the chores you have to do when you get home, and figure than now is the perfect time for a workout for the office. The Centers for Disease Control States that you can break up your workout into 10-minute intervals throughout the day. Further, your 10-minute bout may give you immediate benefit up to an hour, according to a 2010 article published in USA Today. So break it up! Do ten minutes here, ten minutes there in the perfect workout for the office!

Here is the perfect workout for the office:

Workout for the Office Routine


For the 250 Rep Workout, do 50 of each exercise. For the 500 Rep Workout, do 100 reps of each exercise.

100 seconds = 50 reps. 200 seconds = 100 reps

Muscles Worked: Quadriceps, glutes, core muscles.

50 or 100 reps. Use your desk or the wall for the push ups.

Muscles Worked: Pectorals, triceps, biceps, shoulders.

50 or 100 reps. Hold onto your chair, wall or desk for support.

Muscles Worked: Calves

50 or 100 Reps. Use your desk or chair.

Muscles Worked: Triceps.

50 or 100 reps.

Muscles Worked: Quadriceps, glutes, hamstrings.

That’s a wrap! Your workout for the office is done. How ’bout that!

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!

Photo: Exercise Tip: Replace your chair with an exercise ball.