Fit at the desk

Exercises and equipment at the workplace

Whether in the home office or in the office. Many people spend too much time at their desks and wonder how they can do something for their health during work breaks. If you, too, are wondering what fitness exercises are suitable for the office, then you should take a look at our suggestions.

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Under Desk Treadmill

With a durable steel frame and multi-layer shield design, the under desk treadmill's shock-absorbing and noise-reducing, making your running quieter, safer and more stable.

£329.99

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The jackknife

The abdominal muscles, along with the back muscles, are very important for an upright and healthy posture and should not be neglected even during an impromptu workout session at the office. For this exercise, sit upright on your office chair with some distance to the backrest, cross your arms on your chest and lift your legs slightly bent towards your rib cage. You should do a jackknife type movement while tightening your abdominal muscles. With 15 to 20 repetitions in 3 sets, you should be able to keep your abdominal muscles fit without spending much time.

Tighten the gluteal muscles

A little glute workout can be integrated into your daily routine at any time, even in the office. All you have to do is stand up and squeeze your glutes tightly. The tension should be held as long as possible, but at least for 20 seconds, so that you use the muscles sufficiently. For a sufficient workout, you should regularly incorporate the exercise into your office workout schedule and perform at least 3 to 5 sets a day. The exercise can be integrated unobtrusively into everyday life and is therefore a good choice for spontaneous muscle training. It even works while talking on the phone or when the camera is turned off at your next online conference.

Squats

Squats are also great to incorporate into your workout at the office. Stand up straight and make sure you are far enough away from your desk and other distracting objects. Your feet should be stable on level ground and about shoulder width apart. Tighten your abdomen and keep your back straight. Now get into a deep sitting position with your arms spread forward so that your thighs are parallel to each other. You should now clearly feel the tension in your leg and buttock muscles.

Make sure you do not accidentally push your knees forward, but maintain a clean posture. Only your buttocks should move backward during the exercise. The knees should not point inward, but rather outward. The movement would otherwise strain your joints. Now straighten up again and repeat the exercise 10 to 15 times. You will see that you can integrate an intensive training unit into your daily office routine, which will make you sweat a lot, especially in the beginning.

Desk bike

An easily transportable mini-bike can be stored under your desk. When training with a mini-bike, you should make sure that you replace your office chair with a chair with fixed legs, otherwise you will constantly slip out of the correct training position. Alternatively, you can buy an office chair with a brake function. Even though cycling with a desk bike will hardly get you out of breath at low intensity, the training is worth it. By staying in the office for long periods of time, the workout can be spread out over several hours, generating a considerable amount of calories burned.

Some of these machines can even be used as arm trainers due to their compact design. Simply place the device on your desk and perform the movement with your arms. This way you can achieve an effective arm and shoulder workout. The investment in a desk bike can therefore pay off.