Even if all you have is the end of a hallway or an empty conference room, exercising at work is entirely possible and can make your day that much more efficient, energized and healthy. While there are plenty of bodyweight-only workouts out there, adding a piece of portable workout equipment adds and extra challenge and switches up your routine to keep it from becoming monotonous. Thankfully for workplace exercisers, equipment designed for training on the go can be a great addition to your office, whether you store it there permanently or toss it in your bag for at-home workouts, too.
Fit-Travels.com lists their top 6 portable workout products in this post, adapted with permission.
Suspension Trainers
If you are unfamiliar suspension training, you’re missing out! Suspension trainers are adjustable straps with convertible handles (for hands and feet) that are easily shut in a door, thrown over a tree branch or jungle gym allow for 1000+ exercises to be performed anywhere. They roll up into a convenient size to throw in your carry-on or trunk of your car. [Many come with guides and exercise demonstrations to use them properly, safely and effectively.]
Stability Ball (and Pump!)
Yes, I know a stability ball is big. But if you deflate it, a stability ball without any air in it won’t take up more space than a fat book, and pumping the ball up will only take a couple minutes. Bringing a ball with you is a great way to add some variation to your travel workouts, and just like a suspension trainer, you can use the stability ball in most hotel rooms, parks, wherever. I suggest sticking with the smaller size, 55 cm.
Jump Rope
Disclaimer: You may not want to jump up and down in [any room that’s a floor above others to avoid disturbing those below you.] But anywhere outside is your playground, and the effectiveness of the jump rope is hard to beat. I like to throw in jump roping for 30 seconds immediately after a strength exercise like push-ups to get my heart rate up. Just be sure to get one that best fits your height!
Resistance Bands
These come in all kinds of resistance levels and colors and won’t take up a whole lot of space. I recommend finding one band that allows you to do various exercises. For anyone using resistance bands, I highly suggest going over the band and checking for any small splits before each use. Getting hit by a snapping band is no fun!
Kettlebell
[These may not be the most portable in an office or gym bag, but storing one in the trunk of your car if you drive to work can be a great option.] Getting a suitable weight that fits your fitness level will allow you to get full body workouts in without needing an assortment of equipment.
Yoga Mat
Yoga mats aren’t just for yoga! (Although we are big advocates of working yoga into your weekly routines.) Mats can simply be extra padding for exercises that require kneeling, lying on the floor, or supporting a lot of weight on your wrists, like when doing pushups. Use the mats flat, or fold them over for extra cushioning when needed. To help keep your mats in good condition, however, don’t stand or jump on them with shoes on. The Lole mat pictured here folds up into the size of a napkin!
Body Mechanix, Inc. is a Charlotte, NC-based company specializing in injury prevention, workplace ergonomics and physical therapy. Led by certified ergonomics assessment specialists, BMI provides on-site ergonomics analyses, injury prevention programs, wellness programs, and other services to large and small companies across the US.