Despite your best intentions, sometimes there just isn't any time to hit the gym [1], even if it's just for a quick class. When you have tried every hack to fit a workout into your morning [2], lunchtime [3], or evening [4] schedule and still can't make it work, it may be time to improvise short, sweet workouts that don't even require you to leave the office. Next time you're struggling to squeeze in a session, sculpt your body one coffee break at a time with these four discreet standing moves you can do while you wait for your brew!
Arms and Chest: Elevated Push Ups
You don't have to get on the ground to do a push up, simply lean against the nearest counter, using the correct form [5] and do as many reps as you can in a minute to get your heart rate up, sculpt your arms and build your chest.
If you're still working your way up to doing a full press up, incline variations are a great way to get yourself used to full press ups.
Bum: Donkey Kicks
The great thing about building a booty is that there are so many moves you can use to get the burn you're after, whether you have knee problems [6], like variety [7], want to stay on your feet [8] or want the challenge of added weights [9].
To build your bum with minimum effort make these standing donkey kicks [10] into your day. The move is pretty self-explanatory, but be sure to flex your raised foot and avoid bending at the knee to get the most contraction in your glute when you extend your leg.
Core: Standing Twists
Being slumped over a desk all day isn't the best way to keep your core engaged [11]. While correcting your posture [12] goes a long way to tightening your midsection, working it out will definitely add definition [13].
A standing weighted twist [14] is one of several great way to work your core while standing [15] by the coffee machine. Pick up a heavy sugar jar or biscuit bowl and keeping your pelvis still begin to twist your ribcage, left to right. Keep your core tight and engaged as you twist to get the most out of the move.
Legs: Heel Raises
If you sit down every day, you should make time to show your legs some love [16]. You don't have to wait until you get home or get to the gym to do so either. Heel raises help release muscles in the legs that don't get much use during a work day, and help to strengthen and sculpt your calf and quad muscles.
To do a heel raise [17], simply position your feel hip width apart, and slowly raise your heels off the ground until you're on your toes and then lower back to the ground.