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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With most of us already wishing for extra hours in the day, exercise often gets pushed to the back burner. But what if you could get some reps in without leaving your desk?

Exercise is the best way to boost mental and physical wellness, but it takes time, and time is something of a precious commodity these days. Even worse, most jobs today require long hours seated in front of a computer screen, the physiological equivalent of a tranquilizer dart.

CNN reports that sitting for a living can literally take years of your life. They cite a 14-year American Cancer Society study that found women who sat for more than six hours a day were about 40 percent more likely to die during the course of the study than those who sat fewer than three hours per day. Men were about 20 percent more likely to die. Even if sitting doesn’t kill you, it could lead to serious illness. Recent research from the School of Public Health at the University of Sydney, Australia demonstrates that prolonged sitting at work raises the risk of dying from cardiac and metabolic diseases.

Frightened by the knowledge of what “taking a seat” is doing to us, a number of active workstation concepts have recently appeared on the market. Here are four gadgets that can help you burn calories and build muscle at work. Even if you’re a freelancer or just a busy parent, these devices could help you squeeze a little exercise into your hectic schedule.

1. Standing Desk

Some research suggests that even working out a few times a week won’t counteract the negative effects of sitting eight hours a day. Standing desks are professional workstations that can support your laptop and phone sans chair. Standing while engages your muscles and keeps your blood circulating well. This in turn keeps your blood sugar better regulated and lowers blood pressure. Even if it feels weird, using a standing desk will put you in some prestigious company. They’ve already been spotted at high profile companies like Google and Facebook.

2. Dumbbell Alarm Clock

They say getting up and moving around once an hour can do wonders to counteract the negative effects of sitting. But it can be hard to remember when you’re facing a deadline or on a long conference call. It may seem like a novelty toy, but this weight-shaped alarm clock by Neewer can help break up your day with a few much-needed reps. When the alarm sounds, only the upward swing of the 1.3 pound dumbbell shuts off the repeating buzz – 30 upward swings of the dumbbell that is – and you can watch your total count down from 30 in the LCD display. It’s not going to give you Michelle Obama arms overnight, but it’s a fun way to get your blood flowing throughout the day.

3. Balance Ball Chair

According to a 2008 study, performing clerical work at a desk while sitting on an exercise ball burns about four more calories an hour than the same activity in a chair, or roughly 30 extra calories in a typical workday. And that figure doesn’t include the additional burn that would come from bouncing or leg lifts, which many users say the balls inspire them to do. But no one wants to accidentally slide of the balance ball while on an important call with the boss, which is why we prefer this balance ball chair, complete with a topple-proof frame and back rest.

4. Mini Under-Desk Stair Stepper

We all love the stair stepper at the gym, but few of us could fathom buying one for our home or office. Now, mini stair stepping machines offer a portable and more affordable alternative. These small machines are ideal for combined use with a standing desk, but can still be used while seated. According to Prevention.com, you can burn around 91 calories with 20 minutes of stepping, and you don’t even have to leave your workspace.

Top image: e skene

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