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7 SIMPLE exercises to lose belly fat at the office

The size of your belly is a good indicator of your health.

Yup, your fat belly is killing you.

Studies have shown that living a sedentary lifestyle reduces your lifespan.

Office workers are most at risk compared to other types of professions.

Inactivity, lack of movement, is prevalent in corporate environments.

So, knowing these 7 simple exercises to lose belly fat at the office will help reduce your chances of developing unwanted diseases. 

No holds barred exercises to lose belly fat at the office

man in suit exercising at the office
Exercises at the office

Based on the increasing evidence linking excessive sedentary behaviors and adverse health outcomes, public health strategies have been developed and constantly improved to reduce sedentary behaviors and increase physical activity levels at all ages.

[source: Work, Obesity, and Occupational Safety and Health]

Consider implementing these strategies to decrease your morbidity and mortality risks.

Your chance of developing obesity decreases if you start moving around the office and exercise.

Ideally, you should have an office exercise equipment but for now, you’re going to use your own bodyweight.

And forget about the discreet, no one needs to know heel-toe, extend your thigh, tighten the butt exercises. You won’t burn as many calories compared to these 7 exercises that I’m about to show you.

You can do each exercise at your own pace. Start with 30 seconds per exercise and 30 seconds rest in between. 

As you get better, fitter, take it up a notch. Try performing each exercise for 60 seconds or more without rest. If that is too hard then add a 30 seconds rest in between.

Don’t forget, you are doing this for your health. Forget about the cool people staring. Accept the fact that you are not cool, that you’ll live longer, and you’re ok with that.

How to lose weight while sitting at the office

If you have enough space in your own office, start walking around in circles, run in place, or even start jumping. The idea is for you to move. Obviously, you do this while you have free time. 

But, what if you are one of the unlucky employees without an office? You can’t really start doing push-ups and crunches in the middle of the office. Can you? Well, you probably can, but for most of us, it’s quite embarrassing.

Well, you don’t have to look silly in front of everyone in the office by doing the following exercises in the comfort of your own cubicle:

  • Arm circles
  • Leg lift and twist
  • Sitting jacks
  • Skater switch
  • Bicycle crunches
  • Sit rope
  • Chair running

Now, I have a few of my own sitting down exercises to lose weight which you can find by clicking the link below:

But, I’d like to refer you to one of my favorite videos on youtube which does a good job of showing how to lose weight with a sedentary job.

Workouts you can do sitting down

Arm circles

  1. Start by sitting down, of course.
  2. Stretch your arms straight to your side and hold.
  3. Stop and hold out your arms for 1 second then rotate your hands in the opposite direction.

Leg lift and twist

  1. Cross your hands so your left hand is resting on your right shoulder and your right hand is resting on your left shoulder.
  2. Turn your whole body to the left simultaneously stretching your left leg straight.
  3. Return both your torso and left leg to the starting position.
  4. Do the same to the opposite.

Sitting jacks

  1. Sitting jacks is similar to jumping jacks in execution.
  2. Sit on the edge of your chair.
  3. Stretch out your hands to the ceiling, your legs to the side, and back to your starting position.

Skater switch

  1. Sit on the edge of the chair.
  2. Imagine you are about to speed skate.
  3. Simultaneously stretch your left leg to your left side, your left hand to touch your right foot and your right hand-stretched to your back. 
  4. Keep everything straight.

Bicycle crunches

  1. Put both your palms on the back of your head.
  2. Raise your left knee to touch your right elbow.
  3. Bend down to meet your left knee.
  4. Alternate.

Sit rope

  1. Simulate skipping rope while sitting down.
  2. Pretend you are holding a rope in your hands and rotate it in circles.
  3. With your knees bent at 90 degrees, simultaneously lift it up in conjunction with your hands.
  4. Just like skipping ropes but sitting down.

Chair running

  1. Simulates running.
  2. Slightly lay back engaging your core muscles.
  3. Lift your knees up and back down like you are running.
  4. Move your hands back and forth similar to running.

These exercises are quite easy to follow and they are some of the best desk exercises to burn belly fat.

The exercises, excluding the arm circles, are effective sitting down exercises for your thighs. These workouts will give you a good calorie burn overall. More burn than the squeeze your butt cheeks together exercises you’ve been told.


And that is how to burn calories while sitting on the couch or chair. You need to move because we are built for it since the beginning of time.

Our ancestors used to hunt for our food if they wanted to stay alive. Hunting required energy and some days, food is scarce, forcing our ancestors to fast for many hours or days.

Everything took effort and energy before indulging their faces in glorious food.

Today, technology made everything too easy for humans. Now we have Uber, Doordash, and Grubhub just to name a few to do our hunting. 

We are living in sedentary times compared to our ancestral beginnings. It’s even more important to exercise and diet to prevent our society from becoming obese.

When you are working in a job that requires no physical effort, it’s crucial you take the proper measures to exercise. 

Everyone is so busy nowadays that time has become a precious commodity. To save you time, be active wherever you are, even at work.

You can do push-ups, crunches, or squats while in your office. The problem with that is that you have to step away from your desk. 

You might not even have an office, you have a cubicle. Since you don’t have your own space, everyone in the office including the Uber delivery guy will be staring at your bulging belly while you do your crunches.

The sitting down exercises can also hinder your work.  Leading to less productivity which can be frowned upon by your boss.

What if you can be productive with your work and be healthy at the same time? Your boss might even like the idea. Resulting in you becoming the guy or gal who forced everyone to get fit while working.

For you to be famous and hated by everyone, refer your employer to the best office exercise equipment.

Studies have shown that bike desks and walking desks reduce calories effectively while being productive.

What is the best way to lose weight sitting at a desk for 8 hours?

Office work is considered a sedentary job. And sedentary people are at high risk of obesity and a slew of diseases. The best way to lose weight sitting at a desk for 8 hours is not to sit down. You have to move, stretch your legs, and definitely look into office exercise equipment. Imagine walking on a treadmill while answering calls, typing emails, or balancing financial statements.

How to lose weight while standing at work?

You can lose weight while standing at work with your basal metabolic rate, your ability to burn energy at rest. Studies show that you lose more calories standing up compared to sitting down.
[source: Difference in caloric expenditure in sitting versus standing desks.]
You can also lose calories by moving your legs, arms, head, or any part of your body. Try circling your arms, walk in place, or shadow box your monitor.

Does sitting cause belly fat?

Well, no. But sitting all day will make you gain weight faster compared to being active. The calories that you put in and don’t burn will turn to fat. To burn the calories you need to be moving and sitting down is not being active.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey


  1. Marci Mazowieski

    I was able to find good info from your blog posts.

    1. Christian Tanobey

      Thanks for reading Marci. I hope you found these 7 exercises to lose belly fat a great workout for you while in the office. Cheers!

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