In Part 1 of Desk Workouts to Bust Belly Fat, we emphasised the dangers of our modern-day, sedentary lifestyle. Globally, it is estimated by the World Health Organization that around 3.2 million people have died because they weren’t moving enough. That’s no joke. We need to get up off our chairs.
8 Desk Workouts to Bust Belly Fat
We provided seven easy stretches and exercises that you can do at your desk in part I. In Part II, we have eight, slightly more intense exercises that you can add to your desk workout regimen, which if done regularly, can hopefully give your fat-burning goals a massive boost.
Jog in Place
First, you need to stand up from our chair. Based on your own fitness level, you can start off by walking, then jogging (and even running) in place. Do this for 30 seconds and work up to 45 seconds, between 3 to 5 times. To up the intensity level, bring our knees up to your waist with each step.
I know—getting down on the floor can be awkward to do around your desk if you don’t have a private office. But these push-ups can be modified so that you are doing them against a wall or at the edge of your desk. Just make sure you’re not invading your co-workers’ personal space. Ideally, do three sets of 10 reps.
Easy peasy. All you need to do is stand up from your chair and sit back down for at least 10 reps. Just make sure to use your core muscles rather than strain at the knees. Easy peasy. This exercise is slightly less attention-grabbing than the former, though it may raise a few eyebrows when you are repeatedly getting up and down—but remember why you are doing this!
Work Your Triceps
Tone and strengthen your arms with tricep dips. If your chair has wheels, use the desk instead. Place your hands shoulder-width apart on the edge of the desk, and with both legs extended in front of you, move your behind away and off the desk. Keep your arms straight but your elbows slightly bent so that you feel the strain on your triceps rather than on the joints of your elbow.
Place one leg in front of the other and lower the knee of the leg behind down to the ground (but do not rest your knee on the floor). Straighten back up and do 9 more reps. Switch legs and repeat.
Work Your Core
This is an isometric exercise that works your thigh and core muscles. Find a wall and stand with your back against it, feet slightly apart. Slowly slide down into a seated position (knees and hips at a 90-degree angle from the ground). Hold for 10 seconds and work up to 30 seconds. Do 10 reps.
You need your chair for this one. Hold onto the back of your chair for support. Raise your heels up and off the floor until you are on your tippy toes and feel the tension in your calves. Then gently lower your feet back down to the grown. Do 10 reps and repeat three times.
Imaginary Skip Rope
Pretend that you have a skipping rope and jump off with both feet at once (or skip with one foot off at a time to ease into the exercise). Keep going for a minute or more. To up the intensity, work out your arms too by moving them as if you were holding the skipping rope.
Don’t Stop There; Keep It Up Elsewhere
The thing about becoming more physically active is that it can gradually become a lifestyle change. Once you start getting active at work, you may find yourself less interested in sitting down. It’s not a stretch at all to consider adding more movement elsewhere in your day, even away from your desk and outside of the office. Here are a few quick ideas.
Park Some Distance Away
If you drive, think about parking at a lot that’s farther away from your office, as tempting as it is to find a spot as close as possible. That means taking many more steps and burning a few more calories on your way to work. It’s a great way to begin the day.
Climb the Stairs
Instead of the lift, how about taking the stairs instead? It’s not only great for toning the legs, it also gets the heart rate going. A genuine workout that can make a serious dent in your daily calorie-burning quota.
Have a Break, Take a Walk
While your colleagues are out for a smoke break, why don’t you take a walk break? Plan a 10-minute walk (15 minutes, if possible) each day during the afternoon lull. It’s a chance to get some fresh air and a great way to clear your head and beat the mid-afternoon slump. If you can’t get away during that time, carve it out of your lunch break.