office workout

7 minutes workout for Home or Office

Workout has always been mistakenly connected to gymnasiums and fitness rooms. Gym and fitness rooms are just to formalize your workout sessions. Almost all gym workouts has an alternate exercise that can be performed almost anywhere whether at office or at home. And there’s every reason to spend at least 7 minutes for these workouts daily. Whether you are a full-time house lady or a corporate giant with an overlong To-do list, you do not simply need to get into a gym for these simple workouts I am going to discuss here. Here’s a hassle free 7 minutes workout for home or office:


Squats are often referred to as king of all exercises. Squats are highly beneficial for hips, glutes, quads, and hamstrings. Squats help improve the balance and coordination of your body, while enhancing your bone density.

Areas Trained:

Quads, hips, glutes and hamstrings.

How To:

body weight squat illistration

  • Stand with your feet slightly wider than your shoulder width.
  • Keeping your back straight let your hips go backwards while you bend your knees slowly.
  • While the hips starts to stick out, make sure your chest and shoulders stay upright, and the back stays straight too. Keep the head facing forward and neck straight.
  • Start rolling back to the original position keeping your chest and shoulder upright.

Also Read: Why Plank? Here are some surprising benefits

Step Ups:

Step Ups are quite easy-to-do moves that just require you to have a chair, bench or anything with an adequate height that makes a 90 degree angle of your knee when you place one foot on it.

Areas Trained:

Legs, quadriceps and glutes.


How To:


  • Stand in front of a chair, step or a bench.
  • Step up onto the chair with your right foot while your body should be 2ft behind the foot stepped on the chair.
  • Now Step on the chair completely.
  • For rolling back to the original position, step the right foot on the ground followed by left foot afterwards.
  • This completes one rep.

Push Ups:

Push Ups are helpful for the overall stamina of your body. You might find it hard in the beginning but push Ups are great fun once you get used to it.

Areas Trained:

Chest, Triceps, shoulders.

How To:


  • Get into plank position but with your hands with a width equal to that of your shoulders.
  • Bend your arms slowly and lower your chest bringing it close to the floor.
  • Push up backwards.
  • This completes one rep.
  • Repeat until 10 reps.





Post Author: Shaf Younus

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