Are you sick and exhausted from being unproductive and sluggish at work? Do you need help finding time for exercise outside of your busy schedule? Well, you’re not alone because many spend most of their day sitting at a desk, staring at a screen.

However, there are plenty of ways to burn calories at work without leaving your desk. Incorporating simple exercises, diet hacks, and lifestyle changes can boost your energy levels, mood, and health at the same time.

This guide will provide all the necessary tips and tricks to burn calories at your desk. You can have ideas about different exercises you can easily integrate into your daily routine here.

1. Why It’s Important To Burn Calories

Burning calories is beneficial for maintaining a healthy and active lifestyle. It not only helps you shed unwanted pounds and keep your weight in check. So, you have to burn them to keep yourself in good health. You can go for a walk during your lunch break, take a yoga class after work, or add chair exercises into your daily routine.

2. 10 Exercises to Burn Calories at Your Desk

Sitting at a desk for long periods can harm your health, but thankfully, you can do many simple exercises to burn calories. Here are some great activities you can do at your desk to keep yourself fit and energized:

2.1. Chair Squats

Chair squats help strengthen the muscles in your legs and tone your glutes.

Steps to Do:

• Stand in front of your chair and slowly lower your hips until you’re almost sitting on the chair.
• Recover your standing position by slowly rising.
• Repeat this movement for several reps to work your legs and glutes.

2.2. Desk Push-ups

Desk push-ups work your chest, shoulders, and triceps.

Steps to Do:

• Stand 1 meter away beside the edge of your desk (if it is strong enough) with your palms shoulder-width apart.
• Palms resting on the table, body leaning towards the table and weight is on both palms.
• Lower your torso, weight on the hands then push back to the starting position.
• Repeat the process with extreme caution and attentiveness.

2.3. Seated Leg Raises

Seated leg raises target your quads and hip flexors.

Steps to Do:

• Sit upright in your chair and extend one leg in front of you.
• Hold for a short while, then gradually bring it back down.
• Repeat with the other leg.

2.4. Desk Dips

Desk dips work your triceps and shoulders.

Steps to Do:

• First, you must sit on the edge of your chair with your hands gripping the edge on either side of your hips. Make sure your chair has the solid support of a wall or something else.
• Step your feet apart until your legs are 90 degrees bent.
• Lower your hips towards the ground, bend your elbows, weight on the hands and push back up to the starting position.

2.5. Standing Calves Raises

This exercise targets your calves and can help in better circulation in your lower legs.

Steps to Do:

• Stand with your feet hip-width apart, holding onto the back of your chair for balance.
• Lift your feet off the ground and stand up straight.
• Hold for a few seconds before bringing your feet down.

2.6. Walking Meetings

Walking meetings help you burn calories and improve circulation.

Steps to Do:

• Schedule an appointment with your colleague outside instead of in the conference room.
• Walk side by side while discussing your agenda.
• Take notes on your phone or a notepad to track essential points.

2.7. Desk Cycling

Photo Credit: @treadmilloutlet

Desk cycling helps you burn calories and boosts cardiovascular health.

Steps to Do:

• Pedal while you work, aiming for a moderate pace. Place the cycle under your desk and adjust the height and resistance to your preference.
• Take breaks to stretch your legs and adjust your posture.

2.8. Neck & Shoulder Stretch

Neck and shoulder stretch help relieve tension and enhance the range of motion.

Steps to Do:

• As you sit up straight and tilt your head to the left or right, you will feel a stretch along either side of your neck.
• Roll your shoulders forward and backward, feeling the tension release in your upper back and neck.
• Repeat on the opposite side after holding for a short while.

2.9. Wrist and Finger Stretch

Wrist and finger stretches help prevent hand and wrist pain.

Steps to Do:

• Hold your arm out before you and flex your wrist up and down.
• Spread your fingers wide and slowly make a fist.
• Feel a stretch in your hand and forearm muscles

2.10. Leg Stretches

Leg stretches help relieve tension and provide more flexibility.

Steps to Do:

• Relax, sit on the edge of your chair, and extend one leg out in front of you.
• Flexing your foot towards your body.
• Hold for a short while, then switch to the other limb.
• Try seated hamstring stretches by placing one foot on your chair and reaching forward with both hands toward your toes.

3. How Do You Make Your Walkstation/Treadmill Desk?

A walkstation or treadmill desk can be a great option to make your workday more active. Not only does it allow you to get some exercise while working, but it can also boost your productivity and energy levels.

To get started, you will need a sturdy desk that can easily bear your burden or weight. Most people prefer an adjustable standing desk that can be raised or lowered to accommodate their height.

Next, you need a treadmill that can fit under your desk or table. There are many options, and you can choose the one that fits perfectly. Ideally, you should aim for at least two horsepower and a maximum speed of 8 miles per hour.

After making these things ready, put them together. Place the treadmill under the desk and align it with the desktop’s front edge.

4. Ways to Burn Calories at Your Desk

4.1. Stability Ball

Sitting on a stability ball instead of a chair can help you get balance and core strength. Plus, it’s a fun and unique way to stay active at your desk.

4.2. Take the Stairs

If your office is in a multi-story building, take the stairs instead of the elevator. As you climb stairs, your heart rate increases, and calories are burned.

4.3. Stay Hydrated

Staying hydrated throughout the day can help you stay alert and energized. Plus, it can help prevent snacking and overeating.

4.4. Meal Prep

Taking the time to meal prep can help ensure you eat healthy, nutritious meals throughout the week.

4.5. Keep Yourself More Active

Being active makes you feel better and healthier. That is why try to be more active rather than sitting for long sedentary hours because long sitting badly affects your physical posture, core, and natural health of your body organs.

5. FAQs

5.1. What Are the Benefits of Standing Desks At Work?

Using a standing desk boosts your well-being by reducing the time spent sitting. It can support physical activity, leading to better posture, increased calorie burn, and reduced risk of specific health problems such as diabetes and cardiac disease.

5.2. How Long Can You Work At A Standing Desk?

It is generally recommended to start with shorter standing periods and gradually increase to 2-3 hours daily.

5.3. Am I Burning Calories At A Desk Job?

Yes, you burn calories while working at a desk job, but the amount is typically meager compared to physical activities. Simple movements such as fidgeting, standing up, or walking to the printer can increase calorie burn slightly.

5.4. What Is The Healthiest Way To Sit At A Desk?

The healthiest ways to sit at a desk include sitting with your feet flat on the ground and your hips and knees at 90-degree angles. Your lower back should be supported by the chair’s lumbar support or cushions. At the same time, your computer screen should be at eye level to avoid neck strain.

6. Conclusion

It is possible to burn calories and stay active while working at your desk. All the above exercises like chair squats, desk push-ups, and leg stretches can help you achieve your fitness goals. They will improve your health and boost your productivity for your desired working capacity.

Adding a healthy diet and lifestyle changes such as taking breaks to stretch, staying hydrated, and being active can further enhance your health. Every little bit counts. Try to start small, stay consistent, and prioritize your health to achieve a happier and healthier you.