6 easy exercises to keep you feeling energized

Do you sometimes sit at your desk and wish you could just reset? Take a short break and get back to work feeling motivated and full of energy? Well, good news! I have put together a full-body workout you can do at the office, without any equipment. And it’ll only take you about 20 minutes, shower included.

Lunges

Muscles worked: butt and thighs

Stand with your feet hip-width apart. Take a big step forward with your right foot and then slowly lower yourself into a lunge until your left knee touches the floor. Slowly push yourself back up and go back to the starting position. Repeat the exercise, this time starting with your left foot forward. You have now completed one repetition, right and left. Do this 11 more times.

Make it easier: instead of touching the floor with your knee, leave a space of about 6 inches.

Good Mornings

Muscles worked: back, butt, and thighs

Stand with your feet hip-width apart and your hands behind your head. Slowly bend at the waist until your upper body is parallel to the floor, then slowly come back up into the starting position. You have now completed one repetition. Do this 11 more times.

Make it easier: bend your knees as needed, your flexibility will improve with practice.

Pushups

Muscles worked: chest and arms

Lie on the floor, face down. Place your palms on the floor, shoulder-width apart and next to your chest. Flex your feet so that you can put your weight on the balls of your feet. Slowly push yourself up until your arms are straight and then slowly come back down until your chest touches the floor. You have now completed one repetition. Do this 11 more times.

Make it easier: push yourself up with your knees on the floor and lower yourself down on your feet.

Pullups

Muscles worked: back and arms

Lie down on your back under your desk. Place your palms on the edge of the desk, shoulder-width apart. Slowly pull yourself up off the ground until your chest touches the edge of the desk and only your heels are still on the floor. Then slowly lower yourself back down until your back touches the floor. You have now completed one repetition. Do this 11 more times.

Make it easier: bend your knees as needed to shorten the lever.

Arm Circles

Muscles worked: shoulders

Stand or sit with your arms stretched out to the sides. As you count to 10, draw as many tiny circles in the air as you can. Relax your arms and take a short break by counting to 5. Repeat this cycle of circling and resting 11 more times.

Make it easier: take longer breaks by counting to 10 or higher.

Mini Crunches

Muscles worked: abs/core

Lie flat on your back and bend your knees. Stretch your arms out as if you were reaching for the sky. Bending at the belly button, slowly lift your upper body up off of the floor and hold for 1 second, then slowly lower yourself back down until your shoulders touch the floor. You have now completed one repetition. Do this 11 more times.

Make it easier: place your hands behind your head and let your neck muscles relax.

That’s it, you made it!

If, during any exercise, you felt like your form wasn’t on point, shoot for the easier version and/or fewer repetitions next time. You only get one body! So it’s always better to do 5 repetitions with good posture than to knock out 12 at all costs.

About the author
Tamara Marie Johnson is a licensed personal trainer. When she’s not at the gym, she’s either helping restaurants and other local businesses up their online advertising game or working on her PhD thesis: how to manipulate ad copy so that foods taste better.