If you want to burn more calories but your job requires you to sit all day, this article will show you how to burn calories while sitting at your desk.
You’ve probably heard that standing up after every 30 minutes can help you burn more calories and undo the negative side effects of sitting all day. But did you know that you can burn lots of calories without getting off your chair?
Even though the tips I’m about to give you are powerful, you still need to exercise. Spare 10 to 20 minutes every day to do full-body workouts.
Ways to burn calories while sitting
1. Maintain good sitting posture
Why do you think most people slouch? Because it’s easy!
You have to engage the core muscles in order to sit upright. Engaging these muscles burns a few extra calories and strengthens the core.
Remember to correct your sitting posture every time you catch yourself slouching. Make sure you sit at the end of your chair, keep your back straight, and pull the shoulders. And don’t forget to keep your knees bent at 90 degrees.
2. Drink water frequently
Research shows that drinking water increases resting energy expenditure by up to 30 percent. And the increased energy expenditure can last for an hour.
Staying properly hydrated can also help you eat less. Keep a water bottle at your desk all the time and remember to sip the water regularly.
3. Drink green tea
Instead of drinking sodas, drink green tea. Green tea has been proven to boost metabolism and enhance fat burning.
I may also note that green tea contains theanine, an amino acid that increases alertness and calmness.
Don’t add sweeteners to green tea because they can offset the benefits. Feel free to drink up to 4 cups a day.
4. Tighten your abdominal muscles
Tightening your abs after every few minutes can burn calories and tone your abdominal muscles. Simply squeeze your abs for 10-15 seconds then release and repeat. Focus on increasing duration and reps.
It’s worth noting that this exercise can help you hold the plank longer.
5. Do leg extensions
Did you know that you can tone leg muscles while sitting at your desk? Simply lift one leg off the floor and straighten it – squeeze the quads and keep the leg parallel to the floor for 3 seconds. Lower the leg to the floor and repeat 10 times. Lift the other leg and do the same thing.
This exercise is great for people with severe knee pain since it doesn’t put pressure on the knees.
6. Sit on a stability ball
Have you ever tried to sit on a stability ball? Then you know it’s not easy because it requires core strength.
Replacing your office chair with a stability ball will strengthen your core and burn more calories. You can burn up to 100 calories a day if you sit on a stability ball.
7. Squeeze your butt
You have to embrace isometric exercises if you want to burn calories while sitting.
Squeezing your butt regularly will help tone the glutes and burn a few calories. Squeeze your butt for 10 seconds then release and repeat. Try to increase duration after every rep.
8. Laugh it off
Did you know that laughing burns calories? One study found that a deep belly laugh can burn up to 170 calories in 15 minutes.
Watch short comedy clips during breaks to burn calories and lift your mood.
9. Practice deep belly breathing
Deep belly breathing is known to ease anxiety and it can also boost your metabolism. In fact, doing deep belly breathing every morning can reduce stress and consequently help you lose fat.
Once you learn proper deep belly breathing technique, do it first thing in the morning or during breaks.
10. Do isometric biceps curls
You can tone and strengthen your arms while sitting at your desk. Simply place both arms under the desk then tighten them and try to lift the desk. Hold for 15 seconds then rest and repeat. Remember to keep your back upright when doing biceps curls.
Alternatively, bend the right elbow at 90 degrees and grab the right wrist with the left hand. Try to curl the right arm as you simultaneously press it down with the left hand. Hold for 20-30 seconds and then alternate arms.
11. Tap your feet
You probably know that dancing in the office can burn lots of calories. But it’s not possible to dance unless you have a private office. So tapping your feet is the next best option.
Keep your heels on the floor then tap your toes 100 times. If you find tapping your toes to easy, march on the spot. Lift the left leg until the knee almost hits the bottom of the table then lower it and lift the right leg. Keep alternating the legs.
12. Do seated calf raises
Everybody agrees that building calf muscles isn’t easy. So doing this exercise regularly will help tone them faster.
Sit upright then tighten your calf muscles. Slowly raise your heels as high as possible while keeping the toes on the floor. Squeeze the calves for 2 seconds then slowly lower the heels and repeat.
13. Stretch your upper body
Doing upper body stretches throughout the day can boost your energy and burn more calories.
Simply clasp your hands over the head then slightly bend your torso to the left and hold that position for 20 to 30 seconds. Bend to the right side and hold the stretch for the same duration.
14. Eat spicy snacks
Eating foods that contain cayenne pepper can boost your metabolism. Protein foods are also ideal since they have a high thermic effect of food.
Replace all processed snacks with fruits, veggies, and lean protein. And don’t forget to spice up the snacks.
15. Use a hand gripper
Do you want to burn calories and strengthen your grip at the same time? Using a hand gripper will give you exactly what you want.
You can buy a hand gripper on amazon for a few dollars. Doing 50 reps for each arm daily can tone your arms fast.
16. Seated shadow boxing
Shadow boxing is an effective way to tone muscles and boost cardiovascular health. Pull your chair back then throw punches in the air for 5 to 10 minutes. Throwing the punches faster will burn more calories.
17. Do high-intensity workouts in the morning
The best thing about HIIT workouts is they burn calories during and after the workout. So a morning workout will help you burn calories while sitting at your desk.
If you can’t go outside to do HIIT sprints. Do as many burpees as you can in 10 minutes.
18. Do arm circles
You don’t need to stand up to do arm circles. Just pull your chair back then spread your arms sideways and keep them parallel to the floor. Slowly rotate them clockwise for 30 seconds. Then rest and repeat.
This exercise tones the arms and shoulder muscles.
Final word
You don’t have to be unfit and overweight just because you sit all day. Use the tips above to increase your activity and burn calories while sitting.
Doing short home workouts can also make a huge difference. So spare 10 to 20 minutes every day to exercise. Focus on full body exercises since they burn lots of calories in a short duration.
Do you know other ways to burn calories while sitting at your desk?
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