Ways You Can Burn Calories While Sitting At A Desk

Published on 02/24/2020
Ways You Can Burn Calories While Sitting At A Desk

Ways You Can Burn Calories While Sitting At A Desk

Many of us know the struggle of being at work all day and then trying to squeeze in workouts whenever we can. We’ve all heard about how damaging it is to be sitting for such long periods of time. And working a full-time job can really make things rather difficult when it comes to fitness. Aside from making sure to stand up every hour or so throughout the day, there are other ways you can burn a little more calories while at work. Just keep in mind that in addition to these tips, exercise is necessary for maintaining your overall health.

Sit Up

Think about this for a minute: why do a lot of people slouch while sitting at a desk? Because it’s the easiest thing to do! In order to sit up straight, you need to engage your core muscles. Using those muscles burns a few extra calories and strengthens them as well.

Drink Water

Studies have shown that drinking water increases resting energy expenditure by as much as 30%. This increased energy expenditure can last for even an hour. Drinking enough can also help you snack less. Keep a water bottle on your desk all day to help you remember to drink regularly.

Tighten Your Stomach Muscles

Tightening your abdominal muscles every few minutes can burn calories as well as tone them. Just squeeze your abs for 10-15 seconds and release. Repeat as many times as is comfortable, but focus on increasing the duration and reps.

Leg Extensions

Did you know you can tone your leg muscles while sitting? All you need to do is lift your leg off the floor and straighten it. Squeeze the quads and keep the leg parallel to the ground for 3 seconds. Lower it to the floor and repeat 10 times. Do the same for the other leg.


In order to burn calories while sitting, you need to embrace isometric exercises. Squeeze your butt regularly to help tone the glutes and burn a few more calories. Squeeze for 10 seconds and release.


Deep belly breathing has been known to help anxiety and boost your metabolism. In fact, practicing deep belly breathing each morning can reduce stress and lose fat.


Upper body stretches can boost your energy and burn more calories. Just clasp your hands and raise them over your head, palms facing up. Then, slightly bend your torso to the left and hold for 20-30 seconds. Repeat on the other side.