8 Workouts To Get Your Body In Shape While At Office Or At Home

Successful people always adhere to the principle that a healthy mind performs best with a well-toned body. Youth Time has spoken to Ronald Abvajee, a leading South African fitness expert and personal trainer, about some of the most practical and efficient workouts young adults can do to pump up their energy levels and end the year on a strong note.


Ronald Abvajee is often described as a thought leader in both individual and corporate health and wellness. At the age of 19, with just $7 in his pocket, he started his first business, an online health platform, which syndicated content on satellite radio, WorldSpace. At 22 he sold the business and started his next entrepreneurial venture, MyPersonalTrainer.

Through MyPersonalTrainer, Ronald has motivated South Africans to want healthier lifestyles, and has naturally started reaching larger audiences, ultimately motivating his listeners to work towards success with their health and in their lives, both professionally and personally,

Abvajee stresses the importance of choosing a form of exercise you enjoy.

To boost energy, you must pick something you enjoy. Play a game of basketball or tennis, go jogging or walking with a friend, or go for a bike ride. Take some time for yourself and rock out to music or watch a favorite TV show while you walk away the miles on an elliptical runner or stair-climbing machine. Go for a hike, or take your kids to the park and play with them. The key is to find what you enjoy and stick with it,” Abvajee advises. 

Abvajee recommends four easy exercises to do at home and another four you can do at the office. Below are the tips from Abvajee that you easily follow at home and at the office.

Workouts to do at home

A brisk walk 

If you had to choose one energy-generating activity, it’s walking – a simple exercise everyone can do. Walk at a pace brisk enough to increase your heart and breath rates, and maybe tackle a few flights of stairs while you’re at it. As you walk, actively engage your core, monitor your posture, be aware of the range of motion in your hips and thighs, and breathe consciously, working your ribcage like a bellows. You might look a little strange to the casual observer, but you’ll feel so much better when you are finished.

Breath work 

Inhale quietly and slowly, allowing your abdomen to rise to the count of four, pause, holding the air lightly to the count of four, exhale slowly, allowing your abdomen to contract, to the count of six. Repeat four times. The simple act of slow, deep breathing can be incredibly energising – and relaxing. 

Pick Up Sticks

Stand with your feet hip-width apart, arms by your sides. Lunge forward with your right leg, bending the right knee to 90 degrees, left leg extended behind you, and reach your right hand to the ground beside your right foot. Return to starting position. Switch sides and repeat. MAKE IT HARDER: Jump up between lunges and switch legs in mid-air to alternate sides or take shorter steps and lunge faster. Do 10 reps per leg. 


Hinge forward at the waist with bent knees and let your body melt down, releasing the tension. Hold for at least 10 seconds. Then, for a deeper stretch, release arms, placing your hands on the floor if possible. Alternately bend one knee, then the other, keeping your heels on the floor. Continue for 30 seconds. 

Workouts do do at office


If you’re lucky enough to have them at your office, use them – they’ll get your heart pumping. Race up the stairs as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.

Jump rope

You don’t need the real thing. Close your office door or find a private corner, and try these different jumps for 15 seconds each: Begin with standard jumps, then quick skips (like boxers do), next, do the twist, then jump side to side, and finish with jumping around the four corners of an imaginary box. Repeat several times.

Chair aerobics

If you can’t get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you’re worried about disturbing co-workers.) For a real heart pumper, try punching and jogging at the same time.


Stand up from your chair, with feet shoulder-width apart. Keeping your back straight, bend at your knees and hips as though you are sitting down. Don’t let your knees move forward beyond your toes. Stop shy of touching your chair, and stand back up. Do this four times. Then squat and hold in the down position. Pulse (going up and down in a short range of motion) three times, then stand back up. Do this six times.

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