How to burn extra calories at your desk

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Staying seated at a desk for long periods can have a negative impact on your health, leading to weight gain and decreased overall fitness. However, there are several simple ways you can burn extra calories while working at your desk.

1. Take Frequent Breaks

Sitting for extended periods is harmful to your health, so it’s essential to take regular breaks. Get up and walk around your office or do some stretches to help your body release any tension built up from sitting for too long. By doing so, you’ll improve your circulation and burn extra calories in the process.

2. Use a Standing Desk

Standing desks are becoming increasingly popular for a reason. They help reduce the amount of time you spend sitting and help increase your metabolism. Standing burns more calories than sitting, so by switching to a standing desk, you’ll burn more calories than you would with a traditional desk.

3. Do Desk Exercises

There are several exercises you can do right at your desk to help you burn extra calories. These include chair squats, leg raises, and shoulder shrugs. You can also try using resistance bands or hand weights while sitting at your desk to increase the intensity of your workout.

4. Use Active Sitting

Active sitting is an excellent way to burn extra calories while you work. It involves using a chair that encourages movement and engages your core muscles, helping you burn extra calories. There are several active sitting chairs available, such as balance ball chairs, which help improve posture and strengthen your core muscles.

5. Take the Stairs

If you work in a multi-story building, take the stairs instead of the elevator. Walking up stairs is a great way to burn extra calories and can help increase your fitness level over time. Plus, it’s a great way to add a little bit of extra activity to your workday.

6. Drink Water Frequently

Staying hydrated is crucial for maintaining good health and also helps you burn extra calories. Drinking water frequently throughout the day can help you avoid dehydration, which can lead to fatigue and decreased productivity. It can also help you feel fuller and reduce your calorie intake during meals, which can aid in weight loss efforts.

7. Incorporate Desk Stretches

Desk stretches are a great way to loosen up your muscles, release tension, and burn extra calories while working at your desk. Some simple stretches you can try include neck stretches, shoulder rolls, wrist flexes, and spinal twists. Taking just a few minutes throughout your workday to stretch can help improve your posture, flexibility, and overall wellbeing.

8. Walk or Bike to Work

If you live close to your workplace, walking or biking to work is an excellent way to get some extra exercise and burn extra calories. Walking or biking can also help reduce stress and boost your mood, making it a great way to start or end your workday. If walking or biking to work isn’t an option, consider parking your car further away or getting off the bus or train one stop early to add some extra steps to your commute.

9. Use a Treadmill Desk

A treadmill desk is a great option if you want to combine work with exercise. Treadmill desks are desks that have a treadmill built-in, allowing you to walk while working. Using a treadmill desk can help you burn extra calories, improve your fitness level, and increase your productivity by keeping you active and engaged.

10. Track Your Progress

Tracking your progress is essential to achieving your health and fitness goals. Using a fitness tracker or an app can help you monitor your activity level, calorie intake, and weight loss progress. By tracking your progress, you can identify areas where you need to improve and make adjustments to your routine accordingly.


It’s easy to fall into a sedentary lifestyle when working at a desk for extended periods. However, by taking frequent breaks, using a standing desk, doing desk exercises, using active sitting, and taking the stairs, you can burn extra calories and stay active throughout your workday. By incorporating these simple tips into your daily routine, you’ll improve your overall health and fitness, making it easier to achieve your health and fitness goals.

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