Pain Free Working
MENU
Exercises

8 Ways to Work Out With Your Coworkers

Working out with coworkers can be a fun and motivating way to stay fit while fostering a sense of camaraderie. Whether you’re in an office setting or working remotely, there are various exercises you can do together to boost physical and mental well-being. Here are eight effective ways to work out with your officemates.


How to Exercise With Coworkers

Morning Walk Meetings

Instead of sitting in a conference room, take your meetings on the go with a morning walk. Walking together promotes creative thinking, reduces stress, and gives everyone a chance to start the day with a light form of exercise.

Not only does it improve your mood, but it also allows for better communication as the change in environment fosters a more relaxed atmosphere.

Lunchtime Yoga Sessions

Yoga is a great way to increase flexibility, relieve tension, and reset your mind during the workday. Organize a weekly lunchtime yoga session where everyone can stretch out and focus on deep breathing. Whether it’s a simple flow or a more intensive class, yoga helps reduce stress and can be easily done in an office or outdoor space.

Deskercise Routines

When time is tight, “deskercise” comes to the rescue. Desk exercises are discreet workouts you can perform right at your workstation. Examples include seated leg raises, shoulder shrugs, and simple stretches.

Encourage your team to take 5-10 minutes each day to engage in these small movements, which help prevent stiffness and improve circulation during long periods of sitting.

Team Challenges and Friendly Competitions

Create a fitness challenge within your office to promote healthy competition. Whether it’s a step-count contest, a push-up challenge, or a month-long weight-loss goal, having teammates to compete with can make workouts more engaging.

Use fitness apps or pedometers to track progress, and offer small rewards to keep motivation high.

Fitness Class Breaks

If you have access to a gym or fitness studio near your workplace, consider organizing group fitness classes. Strength training, cardio kickboxing, or Zumba classes can provide a high-energy break from work.

This is a great way to bond with colleagues, increase physical fitness, and break up the monotony of the workday.

Office-Friendly Resistance Band Workouts

Resistance bands are an affordable and portable tool that can be used for a variety of exercises. Bring a few bands to the office and invite coworkers to join in quick workouts during break times.

You can do exercises like seated rows, standing leg lifts, and bicep curls without leaving your desk. It’s a practical way to tone muscles and get a quick burn in throughout the day.

After-Work Sports Leagues

Form an office sports team or join a local recreational league with your coworkers. Playing basketball, soccer, or volleyball after work can be a great way to build relationships and get a full-body workout. These activities not only improve your fitness but also strengthen teamwork and communication skills, which can translate to better productivity at work.

Virtual Workout Sessions for Remote Teams

For teams working remotely, virtual workouts are a fantastic way to stay connected. Set up a Zoom call for a group workout, or follow along with a video from fitness sites like Fitness Blender or Grow With Jo.

This allows everyone to participate, regardless of location, and adds an element of accountability when you know your coworkers are joining in on the fun.


Final Note

Working out with coworkers is a great way to improve your physical health, reduce stress, and foster a more collaborative work environment. Whether you’re doing light desk exercises or playing in a sports league, having your colleagues by your side can make the process more enjoyable and sustainable.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.