Burn Calories Sitting at Your Desk

woman desk calories workout

Treadmill, multi-gym, hard core workout regimen – all these comes to mind when we think of burning calories. Some of us lazy bums would have definitely thought of working out in the couch or the chair and others would have dismissed it as crazy.


Behold… your imagination has just become true! If you have a desk job that needs you to be seated for long hours, you still can burn calories while you remain seated, by putting in very little effort. EHC brings you some effective ways to burn more calories just by sitting. Nevertheless, we are not telling you to simply rely on these techniques to remain fit. We would like you to add them to your regular exercise routine for you to see desired outcomes.

Chewing Gum

Chewing gum for an hour helps you burn 11 calories. So pick up that sugarless chewing gum and start chewing right away while you click away at your desk. This is a win-win because your breath smells minty fresh and since your mouth is busy chomping the gum, you won’t feel like munching on other snacks either.


Plenty of Water

Drink lots of water. Eight glasses of water a day is a requirement to be healthy and maintain optimum metabolism. Replace a few glasses of regular water with warm water, and it is much better. So during the hours when you are sitting, sip on warm water out of a flask. This will increase your metabolic rate by as much as 30%.

Keep Moving

When you are sitting and staring at the monitor move your foot in circular motions under the desk, turn your wrists, tap your feet, make a fist and open it continuously to work the fingers. These are small exercises that you can do when you are sedentary that will keep you active, will prevent your limbs from falling asleep and also help you burn some calories.


office laugh


You read something funny or a colleague told you a joke that makes you want to laugh out loud? Don’t hold back. Laugh often and laugh loud as it increases the amount of energy that is spent by the body. And don’t worry about bothering people around you. Everybody likes a good laugh.

Regular Breaks

Sitting continuously at the desk is not really healthy. So once before and once after lunch, get off your chair, pace around and stop for a refuel. We encourage you to try green tea instead of coffee. It helps improve your metabolism and burns extra calories and makes your break a healthy one.

Keep Snacking

When you are sitting in front of a computer and by mistake land on a website with lots of food, it triggers your senses to crave for food. So keep your stomach satiated by snacking often on raw salads, fruit or nuts. They are packed with nutrition and are healthier than packaged processed snacks.

Deep Breath

Doing deep breathing while you are seated helps you burn more calories than the regular breathing that you do. Inculcate the habit of counting till 4 when you inhale, hold your breath for two counts and count 6 when you exhale. Do this through the day and your body gets used to the rhythm and you will be able to do it without the counts.

Torso Crunch

Get to the edge of the seat and grip your hands on the sides of the chair. Now bring your knees together and raise it up towards the ceiling. Do this ten times to burn excess fat from the torso.

Change Your Chair

Your chair may offer you amazing lumbar support, but it's time to check out some alternatives. Consider a stability ball, which engages your core muscles when you sit. This helps you to tone your back and abs. You can also work while standing up to give your core muscles a break. You can also burn up to 150 calories an hour by using a rocking chair.

office coffee break

Coffee Break

Do not overdo this. Too much coffee can cause burnout, slow your metabolism and a drop in energy when your body isn't supplemented with it. Instead, choose unsweetened black tea, green tea or straight black coffee. Beverages like oolong tea are a preferred choice as it has energy boosting and fat-burning capabilities. Tea is a wiser choice than coffee if you want to lose weight but still want a good night's sleep.

Work Your Abs

Planks are a great way to work your abs, but they aren't the only option if you want to tone your core muscles. You can work your core even while you sit. Tighten your abs muscles as if someone is tickling you. Hold it for about 10 seconds, release and do this for 10 more reps. To target your lower abs, lift your feet a few inches off the ground, kick them out and bring them back down. Do this too for about 10 reps.

By following these tips, you continue doing what you like, just sitting at your desk, at the same time you burn some essential calories that keep you healthy and fit.


Image courtesy: allyou.com , ionehellobeautiful.wordpress.com , mymedicalforum.com

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