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7 Sneaky Ways to Cram Exercise Into Your Work Day

Businessman Doing Pushup At WorkYour work days might be one of the biggest obstacles to your weight loss plan. If you’re spending eight hours per day (or more) at your office, it’s hard to find the time to work out. Plus, after sitting all day, your metabolism is running low, and by the end of the day you don’t feel like you even have the energy to hit the gym!

While none of these options are a substitute for a thirty-minute cardio session, they will help boost your metabolism during times that you might otherwise be sedentary.

Your desk is also…gym equipment? Yes, really! You can use your desk as a base for push-ups during short breaks. If those get too easy, try bringing one knee into your chest to challenge your core strength. If you’re really hardcore, use the desk as a prop for your feet, and perform inclined push-ups for a deeper workout.

Skip the elevator. When stairs are available, always opt for them instead. If you have a few extra seconds on your trip up to the third floor, go on up to the fifth floor and then back down to your destination.

Take conference calls on the go. If you need to dial into a conference call, do it from your cell and go for a walk around the building or even a nearby park.

If you have to be stuck at your desk during calls, perform standing leg lifts while using your desk or a wall for balance. Squats or “wall sits” are another option.

Take an extra lap. In the morning, park far from your building, and walk a lap or two around the building before going inside. Reverse that routine in the afternoon.

Set an alarm. It’s really not good to sit all day. Set a soft alarm on your phone, to remind you to stand up once per hour. Do a few stretches, or even a couple of jump squats before you head down the hall to grab some water.

Take an alternate mode of transportation. This one won’t work for everyone, but some creative thinking might help you identify an option that suits you. If you take the bus to work, get off one stop early and walk the rest of the way to your office. Or, look for a ride share that goes within half a mile or so of your office. If you don’t live too far away from work, you could even purchase a bicycle. Maybe you can’t ride to work every day, but even once per week will make a big difference.