Squeezing In A Workout At Work, At Work Fitness, How to add a workout in throughout the day, easy workout

How to Add In A Workout At A Desk Job

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Squeezing In A Workout At Work, At Work Fitness, How to add a workout in throughout the day, easy workout


One of my biggest struggles as a mom to a toddler, a wife, and a full-time employee outside the home is how to get a workout in while I’m at my desk job.  I always feel like I have no time to devote to fitness, so squeezing in a small workout over the course of the work day is sometimes my best bet. Over the past few weeks, I have really made an attempt to get more steps, more squats, and better eating while at work.  Participating in a fitness challenge with flash challenges that need to be done by a certain time actually helped me see that with just a few breaks during my day I can get in all the steps and moves required of me.


Let’s start with steps.  I recently purchased a Fitbit Flex after using a cheaper tracker for a little while.  The app is pretty addicting and it’s fun to be in challenges with friends.  Please note, some friends have over 30,000 steps in a day.  I need to work on getting up to 15,000, but for now I shoot for at least 10,000 every day.  Even on weekends.  It’s important that I keep this up.  Working out at lunch has been key.  Not only is taking a lunch good for your mental health, but I am able to get in at least 3,000 additional steps.  I eat at my desk and work, but I take my lunch and walk for an hour.  An hour!  In the winter, I will go to the gym we have in our building.  It’ll be a shorter workout due to changing and cleaning up at the end, but I am still able to take my lunch, get some me time, and work on my health.

Free Pass


Some other sneaky ways would be during my commute.  I walk two blocks extra to catch the bus at a different stop.  When I catch the Metro, I walk the escalator instead of standing.  There aren’t any stairs, so the escalator is my only choice.  When I get to the train platform, I walk to the very last car even though it’s the furthest from my exit.  When I get to work, I get off at the wrong floor and take two flights of stairs to my office.

During the work day, once an hour I get up and take a lap around my floor.  I use this time to fill my water, say hi to some coworkers I might not see, and check-in with my managers.  It’s a great way to keep the work communication going, but really, I’m just moving.  When I send things to the printer, I start walking laps until it’s finished printing.  If I am heating lunch of breakfast in the microwave, I pace the kitchen.

More ways to get in steps include taking the stairs and running or walking in place.  I’d be a little embarrassed to walk in place at my cube, but if you have an office or aren’t as shy as I am go for it.  A standing desk would also help.

Fitness Moves 

Let’s talk fitness moves, like getting in squats.  I do those when I go to the bathroom.  It’s private, so no one will see me!  I drink a lot of water throughout the day, so I do 20 every time I go to the bathroom and typically end up with over 100 at the end of the day.  We also have a Wellness Room where I can do things like wall push ups, tricep dips, and the dreaded surrenders.  Yikes, those are tough.  Surrenders were part of my last flash challenge – 150 in 24 hours.  Just so you know, I’m hurtin’ today.

Chair exercising is another great way to sneak in some fitness at work.  I do seated leg raises and one leg squats.  This abdominal hold is tough but so worth it.  Doing this with a rolling chair is tough, but I’ve done okay so far. http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=0  You can also use your desk for push-ups or tricep dips.

Membership Offers

Okay, so those were some moves and ways to get in a workout throughout the day at work.  The next part is to, ya know, actually do them!

If you’re like me, you need a reminder.  If your fitness band lets you set hourly reminders, set it now!  Another way would be to utilize that calendar.  Set reminders for yourself to just get moving, do your seated workout, or go do some tricep dips.

At Home – Commercial Breaks

While this isn’t during the work day, and you’re just looking to squeeze workouts in at home, do your workout during a commercial break.  Walk in place during the show, and burst run in place during a commercial.  Get up off the couch and do burpees for an entire commercial break.  Whenever you see a car commercial, do 20 push ups!  While most of this post is geared towards working moms, I believe stay at home moms can apply some of the same moves and techniques while doing their job of caring for the kids.

Keep Going!

My biggest opponent is me.  I feel like I am starting to get preachy, but this is always a work in progress for me.  Always.  I talk myself out of moving all the time.  I feel good after I do it, but the motivation sometimes leaves me and I daydream about (or eat) cake.  Sometimes I am just exhausted.  My son doesn’t sleep through the night.  Some nights we’re up eight times. Some nights it’s only two.  I’m tired, too.  Setting reminders has really helped me, setting goals has helped, and the support of others.  If you need support, find me on Twitter and shoot me your Fitbit email.  We can connect and challenge each other to be better!

Do you have any desk moves or tips you want to share?  Comment with your tips!


Squeezing In A Workout At Work, At Work Fitness, How to add a workout in throughout the day, easy workout

16 thoughts on “How to Add In A Workout At A Desk Job”

  1. I truly enjoyed this page. I am a fitness junkie also, even though I am not a month, I struggle to find time to workout at times. I am in school, and I sit for hours at a time, so I always try to take 5-10 minutes every hour to keep my blood flowing. I love the fibit flex, and a lot of my family and friends also have this item, and they all love it. Your trips are great, and I enjoyed reading!

    1. Ashley @ Spit Up and Sit Ups

      Thanks! It’s good to move as much as possible throughout the day to keep the juices going.

  2. How inspiring! I have been battling the sit-down job for years. Sometimes I substitute a physio ball for the chair. I def need to look up those squats!
    I have all kinds of exercises I do at my desk…and if everyone else is gone for lunch I walk up and down the hall throwing in brisk steps or skipping rope jumps (without the rope) for intervals.
    It’s helping. I have a pedometer that keeps me motivated.
    Oh yeah and how I remember being up half the night!
    Warm regards.

    1. Ashley @ Spit Up and Sit Ups

      Thank you for your comment! I get some extra steps in during the night, too. 🙂

  3. I like the idea of the Fitbit to help remind you how many or how little steps you have taken. I don’t work outside of the home anymore, but I know when I did, I walked everywhere. Instead of calling someone or emailing them, I would walk to their office. I worked in a rather large building, so this helped a lot. I know I got a lot of exercise in. Now, I really don’t.

    1. Ashley @ Spit Up and Sit Ups

      At home, I have a “standing desk” and I walk in place if I’m just browsing and clicking. Just an idea!

  4. Hey, glad I found your post. I read somewhere that people with desk jobs irreversible mess up their spine and back. I’m sure these exercises you recommend can do a good job off setting that. Plus it’s really good to just take a break every once in while and to do so simple relaxing stretches.

    Is this something you do regularly?

    Thanks for the interesting post! I’ll make sure to try these out.

    1. Ashley @ Spit Up and Sit Ups

      I do these every day! I aim for once an hour to at least get up and move, though it typically ends up being every hour and a half to two hours. It’s definitely important to keep the blood flowing.

      I hope this works for you!

  5. Ah, this is a really great topic! Especially for people like me who sit in front of a computer all day. I’ve got a fitbit as well and it is addicting that’s for sure. But I like your tips, especially walking during the lunch hour. That not only gives you some much needed exercise, it’s also great for your right brain. I’m much more creative after I take a walk.

    1. Ashley @ Spit Up and Sit Ups

      Thanks! I definitely think everyone should try NOT to eat at their desks. You need the fresh air and a break!

  6. lifebeginswithyourhealth

    Great article with great tips on adding more fitness in our day, I do try to park farther from the stores sometimes. When I am not feeling lazy that day, I do exercise 3-4 days per week at home.

    I try to eat healthy with mainly fruits, veggies and meat and healthy snacks. Very hard to give up those grain snacks, which I know is one of my biggest reasons for my belly fat but I really am trying to eat much less of them.

    Thank you for your help

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