9 lunchtime workouts you can actually try out in the office

As the name implies, calf raises strengthen your calves and improve muscle endurance in your legs. Performing calf raises regularly allows you to walk, run, and jump for longer periods. Working an office job typically involves sitting down for extended durations, and your calves are one of the muscles that suffer from these periods of inactivity.

To perform a calf raise:

• Stand up straight while keeping your feet about shoulder-width apart.
• Raise your heels off the ground and stand on your toes.
• Lower your heels back down to complete a rep.

You’ll get a broader range of motion by performing this exercise on the edge of a stair or anything sturdy enough to hold your weight like an exercise box. You can make the exercise more challenging by working one leg at a time while the other leg is elevated off the ground. Aim for 30 reps.

Lunges target the bigger muscles in your legs, like your quads and hamstrings. To perform the exercise:

• Stand upright with your feet together.
• Step forward with one foot and move it, so it’s directly in front of your rear foot.
• Lower your body down into a lunge while keeping your feet in line with each other.
• Return to the starting position and step forward with your opposite foot. Repeat the process to complete a rep. Aim for about 30 reps.

Triceps dips are one of the most effective exercises for your triceps muscles. Your triceps aren’t as big as other muscles like your pectorals or quads, so your body weight is more than enough to give them a thorough workout. To perform a triceps dip:

• Stand while facing away from a chair, desk, table, or something else along those lines.
• Reach out behind you and place both palms on the surface’s edge.
• Walk your feet forward in front of your to make your arms carry most of your bodyweight.
• Bend at your elbows to lower yourself towards the ground, then straighten your arms to return to the original position. Aim for 20 reps.

Wall sits are a simple way to engage the muscles in your legs. There’s not much to this exercise; you simply stand about a foot from a wall while facing away from it. You then squat down like you do when moving to sit on a chair and allow your back to rest against the wall. Hold the position for 60 seconds to complete a rep. If you can’t wall sit for 60 seconds, break it up into smaller chunks.

Shadowboxing is an effective way to work most of the muscles in the body. Throwing uppercuts helps to build muscles in your biceps, while straight punches work many muscles in your upper body. Make sure you use proper form when shadowboxing to get the most out of your workout.

Consider getting some martial arts instruction if you don’t know how to throw proper boxing techniques with proper form. Throw at least 50 punches with both hands when shadowboxing.

Seated leg lifts are another simple exercise that targets muscles in your legs. To perform the exercise:

• Get into position by sitting on the edge of a chair. Keep both feet in front of you and flat on the ground.
• Lift one foot off the ground and keep going until it’s parallel with the floor. Make sure you keep the leg straight the entire time while lifting it.
• Lower your leg back down to its starting position and repeat the exercise with your other leg. Go for about 50 reps.

Standing crunches help to strengthen your abdominal and core muscles. Your core controls most of the motions you make with your limbs, so keeping it strong improves your mobility and ability to perform athletic movements. Here’s what standing crunches look like:

• Get into position, standing upright with your feet approximately hip-width apart, and put your hands at the back of your head.
• Lift one leg off the ground as you bring the knee as high as you can.
• With your hands still behind your head, touch the elevated knee with your elbow on the opposite side by bending your torso.
• Repeat the exercise with your other leg to complete a rep. Go for about 40 reps.

Wall pushups are a less intense version of pushups, so you don’t have to worry about sweating all over your work clothes. The exercise works your chest, shoulders, and arms. Here’s what it looks like:

• Get into the starting position, standing upright while facing a wall, and place your hands flat on it.
• Take a few steps back until your arms are completely straight and lean towards the wall.
• Bend your elbows to bring your torso closer to the wall and extend your arms to return to the initial position. Keep your legs and back straight while performing your reps. Aim for about 20 reps.