There are great workouts on TikTok that can help you stay fit in any job setting and totally enhance your day, whether you work from home or in an office. Many workers have begun going back to the office for a full-week or hybrid work week schedule, and desk workouts are becoming increasingly popular. In fact, this trend has over 3.5 million likes on TikTok.
Begin each week with a comprehensive workout strategy that you enjoy.
We talked to Brooke Kemnitz, the Manager at Exos, which is a coaching firm that helps elite athletes and millions of people who work in an office get in-office workouts done—even if they only have a small amount of time to do so.
“It all depends on what you want and need that day,” Kempton says. “Every person will have different mental and physical demands, and it’s critical to listen to your mind and body when arranging your office routine.” She adds, “My most effective advice is to follow a varied strategy for each week, just as you would change up your diet with carbohydrates, fats, protein, and micronutrients. So on occasion, focus on strength-building workouts; other days focus on recovery and mobility; and yet other days focus on conditioning. Remember doing the activities you enjoy will help you stay committed.”
Tabata is an excellent option for people with a gym at their office; and if you do not have one, opt for a mobility flow exercise
Many workers are fortunate enough to have some type of gym in their workplace. If you are in that category, Kemnitz advises, “If you have a gym at your office, Tabata is a fantastic workout (20 seconds of hard effort with 10 secs recovery for 8 rounds or more) It is very productive and packs a ton of work into a short amount of time.”
If you don’t have access to these services or if showering or changing clothes are inconvenient for you, there’s nothing to worry about. If that’s the case, Kemnitz suggests performing a mobility flow, which entails focusing on compound exercises—activities that are both functional and involve all degrees of motion.
In-office exercises give you a burst of energy, enhanced concentration, and meaningful social interactions.
The rising popularity of in-office workouts is due to the fact that everyone is busy and always on the go. Kemnitz says, “After a difficult few years, we have recognized an enormous problem with workplace burnout. You might find you have much less time to exercise if you have to go into the office and commute back and forth. An in-office exercise will provide you with more focus and energy. Taking a break from work to exercise promotes the release of endorphins and blood circulation throughout the body. It’s a fantastic method to disconnect from your computer screen, refresh your thoughts, and make some important social connections with people who share your interest in health and fitness at work.”