If getting back to work after holiday break means spending most of your day at a desk, this doesn’t mean your new wellness plan has to take a back seat. You just need to learn how to burn calories fast with the right tools and targeted moves.

So you have a new wellness plan in place for the New Year. Or maybe you are looking to shed that holiday layer. Either way, getting back to routine may mean sitting at a desk for several hours each day. How does that figure into your fitness plan?

We know that sitting for many hours each day is linked to such health problems as obesity, diabetes, cardiovascular disease, and cancer. But physical inactivity also makes it hard for us to focus, engage with others effectively, and utilize our creativity. It’s called brain drain and is your body’s way of telling you…it’s time to take a walk. Literally.

Your job doesn’t have to undo all of your hard work. Here are some simple and effective tips and tricks to help you stay on track with your health regimen while you work.

How to Burn Calories Fast and Whittle While You Work

First of all, good posture is key to performing any exercise properly and safely. Be sure you are sitting up straight in your desk chair with head balanced over your waist. Both feet should be flat on the floor. One way to make sure you don’t start to slump is by sitting on an activity seat or exercise ball while working. Try the Swopper spring chair or Gaiam Balance Ball Chair. Both are said to not only promote proper alignment, but tone core and improve circulation.

To burn real calories while you work there are several high tech desk options. Standing desks mean muscles stay engaged and staying on your feet helps to keep blood pumping. Take it one step further with a treadmill desk. Granted, you will need to be more coordinated to pull this off but think of the calories you’ll burn!

Alternative desk side calorie burners are under desk stair steppers or ellipticals. They also take up less space and are a less expensive option. There is even an under desk bike for those who like to cycle. You may need to be self employed to score one of these. Or maybe ask your boss about a wellness program and adding these to your workspace.

If you work near others you probably aren’t able to go into full on workout mode. There are exercises you can do while seated that are quick and practically unnoticeable. This mini workout will tone up the important areas and you don’t even have to stand up. Blast that new muffin top with this waist whittler. Tighten your abdominal muscles like you are bracing to get punched in the stomach. Hold for a few seconds and release. Repeat 10 times. Next up, let’s target that booty. Tighten your glute muscles, hold 5-10 seconds. Repeat 10 times. Finally, hold arms out to sides, parallel to floor. Rotate arms forward, as if you are holding a bottle of water and pouring it onto the floor, 20 times. Next, make tiny circles 20 times in each direction. May sound easy but you’ll definitely feel the burn. For more at your desk exercise ideas, check out Tracy Anderson’s Office Workout.

You’ve heard it before but we’ll say it again. Take the stairs! Walk to your coworkers desk rather than emailing her. Offer to run to the mailroom instead of letting them come to you. Step outside for a quick walk on break rather than standing at the coffee counter. Park your car at the outer edge of the parking lot rather than near the door. It all adds up to calories burned.

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Image by Viktor Hanacek at Picjumbo.com

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Working late doesn’t have to equal no exercise. Here are easy ways to burn calories while rocking that to-do list of yours.

Even though you already know what I’m about to say, I’m going to say it anyway: Sitting is evil. That being said, squeezing in a gym sesh when you’re on a tight deadline would mean getting your doppelganger to do your work while you burn calories… and you know, first you’d have to find your doppelganger.

Don’t fret, my pet: Here are 10 easy ways to burn calories without leaving your office (don’t mention it):

1. Stand up during certain tasks

Standing burns more calories that sitting, obvi. Designate certain tasks as standing tasks, such as taking phone calls or sorting through paperwork.

2. Use a fitness ball instead of a chair

Not all the time necessarily, just on days when heading to the gym isn’t an option – or you know, you’ve cheated slightly in the diet department. Not only will you burn calories, but you’ll improve your balance and tone your core.

3. Get jiggy with it

Small things like tapping your foot, wiggling around in your chair, tapping your pen and stretching – all without getting up – are itty bitty ways to burn hundreds of calories that require barely any effort. Just keep moving.

4. Do reverse crunches

Sit so that you’re closer to the edge of your seat and grip the armrests. With your knees together, slowly lift them off the ground and pull them as close to your chest as you can. Hold for a beat, then lower, all while keeping your back straight. Repeat as many times as is comfortable for you.

5. Straighten your legs

Straighten your legs until they’re parallel to the ground and tighten your quads. Hold for a few seconds and slowly lower your legs back down. Repeat. To build resistance, rest one foot over the opposite ankle as you straighten your leg.

6. Do desk push-ups

Place your palms on the edge of your desk, making sure your body is in a diagonal, straight line. Lower your chest and bend your elbows as far as you can, then push yourself back up to the starting position. Repeat as many times as is comfortable (or until your boss is about to catch you).

7. Do seat squeezes

For buns of steel, squeeze your buttocks, hold for 5-10 seconds, and release – and you know, try not to giggle. Repeat.

8. Raise your calves

Waiting for something to print or software to download? Kill time by sculpting your calves: Stand with your feet shoulder-width apart, go up on your tip toes, hold for a few seconds, then lower. Repeat until you’re done with the whole waiting thing.

9. Lift your bod

Place each hand firmly in the center of your armrests and slowly raise your body off your chair until your arms are straight. Hold, then lower. Repeat as many times as is comfortable.

10. Swish in your chair

If you have a chair that swivels, then get ready for the most fun way to burn calories. Like, ever. Sit upright with your feet hovering over the floor. Hold the edge of your desk and use your core to swish your chair from side to side. Repeat for 15 reps… or until you have motion sickness.

How do you burn calories at work?

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Hot yoga and other high-temp fitness classes are now a big thing – but do they produce big results?

If you’re looking to kick your fitness routine into high gear, consider upping the temperature. Many workout classes now have a hotter equivalent: from hot yoga (often called Bikram yoga) to hot Barre, hot Pilates to hot cycling, you’re sure to find a workout that strikes your fancy. But does the soggy clothing and damp hair really mean you’re burning more calories?

The Hot Yoga Verdict

When it comes to hot yoga and other high-temp workouts, more sweat doesn’t automatically equal more calories burned. “…it’s unlikely that hot yoga burns more calories just because it may raise your heart rate higher,” writes Martica Heaner for MSN Health & Fitness. “In reality, the huffing and puffing and heavy sweating found in many yoga rooms is due to the hot room, not the hot yoga.”

That’s not to say that trying a high-temp workout won’t improve your health and vitality in other ways, of course.

Benefits of Hot Yoga and Other Hot Workouts

Working out in desert-like temperatures has both physical and psychological benefits, so don’t let the fat-burning realities stop you from trying these new fitness regimens.

• When you do hot yoga or other hot workouts, you perceive your workout sesssion as more successful because of the intensity level (i.e. oodles of sweat equals a higher sense of accomplishment).
• The heat relaxes your muscles, making it easier to properly bend and stretch your body. (Stiff muscles in cooler temperatures make you more prone to injury.)
• It’s a cardio and strengthening workout in one: The heat increases your pulse rate and metabolism, which improves circulation and blood flow while you (literally) tone your ass off.
• Whether or not the workout detoxes your body isn’t confirmed. Some experts say your body releases toxins through your pores, while others say your body only sweats to cool off.
• Making it through an intense workout sesh like hot yoga takes you outside of your comfort zone, delivering a confidence boost.
• It improves your discipline, focus and coordination – all the while relieving stress (the heat helps your body relax and improves your breathing).

Are Hot Yoga Workouts Safe?

Anyone wanting to try hot yoga or another hot workout class should master the workout routine in a cool environment first, then acclimate themselves to the heat afterward. Trying to adjust to both simultaneously will inevitably exhaust your body, which could lead to injury. This is especially true for those who are overweight or out of shape (you know, like me), because you’ll be putting added strain on your cardiovascular system.

Even if you are in shape, hot workouts might not be for everyone – there’s always the risk of nausea, headache, dizziness, weakness, and fainting, which go hand-in-hand with such high temperatures. The key is to stay hydrated and listen to your body: If you find the heat to be overwhelming, simply pace yourself, cool off, and stretch. Like with any new workout routine, remain consistent without overdoing it, and your body will strengthen and adjust.

Have you tried hot yoga or other hot workouts? Yay or nay?

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