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One in four working women gained weight on the job in a single year, according to a study published in the International Journal of Obesity. The main culprit? Long hours (and no gym time). That's why we've put together an at-work workout routine you can swap one of your coffee breaks for. Don't worry -- we won't make you do jumping jacks in your cube or run laps around the parking lot.
Ellen Barrett, creator and star of the Fat Burning Fusion DVD, designed this goof-proof Pilates and yoga-inspired routine. A 15-minute session will burn between 60 and 130 calories.
What You'll Need: A chair without wheels.
Perform the following exercises as a circuit or separately throughout the day, two or three times a week.
Targets arms and core
Targets shoulders, arms, core, back, and legs
Targets shoulders, chest, core, and lower back
Walking to the vending machine, making copies, hoofing it to your car at night -- every little thing you do during the day adds up. Here are ways to burn almost 600 calories at work without your boss even noticing:
|Walk up stairs/15||128|
|Walk back down/10||33|
|Stand while chatting on the phone/30||
|Clean out desk drawers/15||40|
|Visit a coworker five times/20||75|
|Type on computer/120||230|
|Do heel raises at desk/5||19|
|Touch up your makeup/5||10|
"To keep hunger down and energy up all day, include complex carbs, lean protein, and healthy fat at every meal," says Christine Palumbo, RD, a Chicago-based nutritionist. Here are more of her eat-healthy tips:
Originally published in FITNESS magazine, February 2008.