Office workouts/home gym

[hyenas]

I spend about 20 hours a week in a little office building with gray walls. My entire job is to answer the phone. When it rings. Twice a day. And it's usually my mom.

I have to be in the building, it's not negotiable. However, I am the only person here. There's no dress code or anything like that. What I'd like to do is put some gym equipment or something in the back room. I couldn't be dripping with sweat but I'd like to do some circuit weight training as I have in the past.

I know nothing about home gym equipment. I'd prefer an elliptical in combo with a weight set. Is this rational at all? Anyone else want to share their home gym workout?

[KS]

Depending on how fit you already are, this may be too easy for you but I have been doing this:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

All you need is yourself, two chairs (or maybe a bench or low table?) and something heavy for the rows. Maybe a mat if you don't want to touch the floor in your office. I thought it didn't sound like much work when I first read it, but apparently I was more out of shape than I thought because it was pretty hard for me the first few times! It's getting easier and I've been upping the weight on the rows, but it's still plenty challenging even now that I've been doing it a couple months. Only takes about half an hour (which I guess may not be a good thing if you're looking to kill time!) and requires very little space. I've seen some results in a pretty short time even though I'm not always perfect about doing it every other day. I think there are other similar but more advanced routines on that site as well, although I haven't looked in a while.

[BlueHouse]

My friend, it sounds like you are operating a "front" for an illegal enterprise. 
I did have a similar job when I was in college about 20 years ago. I usually just did my homework.  Nothing illegal went on, but I also knew that something was awry (how can you run a business with no workers and no work?!?)  After I graduated and moved away, the owners of the company were indicted.  I was called as a witness and for 6 YEARS had to fly back to new york at the beck and call of the government under subpoena.   Please make sure that the business you're supporting is  legit. 
Good luck.

[Roots&Wings]

If you have the opportunity to take gym equipment or weights to work, by all means go for it!  You could consider doing some of these exercises in the recommended 30-second intervals without becoming too sweaty:

The Scientific 7-Minute Workout, http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_php=true&_type=blogs&_r=0

Or the 4-Minute Workout, http://www.prevention.com/prevention-videos/4-minute-workout (geared towards women if that makes a difference)

I do a few of the exercises from each of these during my workday.  Exercising in short breaks during the workday is essential for my productivity. 

[GuitarStv]

What is your goal that you want to achieve while working out?  Strength?  Endurance?  Quickness?  General calorie burning?

[hyenas]

Lol, it's not a criminal front. It's for a newspaper office, in order to be granted "in county" mailing rates they're required to have an office physically in the county. But all the actual work and writing etc. takes place at the main office which is out of the county. I would be slightly more interested in it if it were a criminal front.
My "research" has led me to the Gazelle machines which I'd like. But...I'm looking at the links mentioned earlier and I'll try that for a month before purchasing anything (used of course!).

[Mrs. Frugalwoods]

Yoga and pilates are my favorites--excellent for building strength, endurance, and flexibility. AND you don't need any equipment! Plus, you can do a few reps or sun salutations and then go back to work.

+1 on the 7-minute workout too. I like that one!

Alternately, just hold plank pose for as long as possible.

[Ftao93]

http://neilarey.com/workouts.html?limitstart=0

These are hard, so you might be dripping in sweat sometimes, but whatever.

[bluecheeze]

Get an adjustable dumbell set up to 50lbs (70+if you can find for cheap).  Get a sturdy bench (or rig up something so you can lay flat on it to save money.  Google each of the below workouts and learn the proper form- watch videos.  Learn with minimum/no weight until you understand the movements.  Always focus on form. Always take notes during workout.

Squat, bench press, deadlift, rows (pullups would be ideal), shoulder press, bicep curl.
4sets of ?? reps (should be failing on the last 1-2 each set) shoot for 8 but see where you are at health wise
Shoot for 1min rest.  Stretch before and after each workout.
Progression every workout for each exercise- either by more weight,reps, better form, less rest time.  ALWAYS progress.
3day a week for lifting.

That workout hits every body part (full body) but it won't leave you in pain the next day.  Quick recovery time makes it so you don't feel like an old man the entire week.

2-3days a week (non lifting days) do some form of high intensity training.  Burpess are great.  5 minute warmup (jog in place, jumping jacks, high knees, butt kicks) Set a timer for 1 minute.  Do as many burpees as you can.  Take a 2 minute rest to catch your breath.  Repeat until you cry. Progression every week- never stagnate.  Add reps, increase sets, eventually lower the rest time by 15seconds. Key is to be constantly pushing yourself to the next level.

Stick with it for 12 weeks. <- Hardest part
Take a picture on day 0 and again after 12 weeks. <- Be amazed

Food is like 80% though
overeat (200-500cals)= gain muscle
undereat 200-500cals)= loose fat
check out IIFYM.com for protein/carb/fat breakdowns.

[horsepoor]

Kettlebell.

[GuitarStv]

Get an adjustable dumbell set up to 50lbs (70+if you can find for cheap).  Get a sturdy bench (or rig up something so you can lay flat on it to save money.  Google each of the below workouts and learn the proper form- watch videos.  Learn with minimum/no weight until you understand the movements.  Always focus on form. Always take notes during workout.

Squat, bench press, deadlift, pushups (pullups would be ideal), shoulder press, bicep curl.
4sets of ?? reps (should be failing on the last 1-2 each set) shoot for 8 but see where you are at health wise
Shoot for 1min rest.  Stretch before and after each workout.
Progression every workout for each exercise- either by more weight,reps, better form, less rest time.  ALWAYS progress.
3day a week for lifting.

That workout hits every body part (full body) but it won't leave you in pain the next day.  Quick recovery time makes it so you don't feel like an old man the entire week.

2-3days a week (non lifting days) do some form of high intensity training.  Burpess are great.  5 minute warmup (jog in place, jumping jacks, high knees, butt kicks) Set a timer for 1 minute.  Do as many burpees as you can.  Take a 2 minute rest to catch your breath.  Repeat until you cry. Progression every week- never stagnate.  Add reps, increase sets, eventually lower the rest time by 15seconds. Key is to be constantly pushing yourself to the next level.

Stick with it for 12 weeks. <- Hardest part
Take a picture on day 0 and again after 12 weeks. <- Be amazed

Food is like 80% though
overeat (200-500cals)= gain muscle
undereat 200-500cals)= loose fat
check out IIFYM.com for protein/carb/fat breakdowns.

I am a bit troubled by this post.

Would you not rapidly need more weight for squatting and deadlifting than can be provided by two 50 or 70 lb dumbbells?  Why do you recommend isolation exercises (bicep curls) along with all of the full body multi-joint exercises?  Why do you recommend unweighted pushups in the weighted portion of the workout when the bench press is already there?

Progression every week in all areas is not a sustainable or a realistic goal unless someone is completely untrained.

[lauren_knows]

If you're looking for some minimalism in weightlifting, consider bring a kettlebell or 2 to work. A ton of variety can be had with kettlebells, and they're compact.

[bluecheeze]

I am a bit troubled by this post.

Would you not rapidly need more weight for squatting and deadlifting than can be provided by two 50 or 70 lb dumbbells?  Why do you recommend isolation exercises (bicep curls) along with all of the full body multi-joint exercises?  Why do you recommend unweighted pushups in the weighted portion of the workout when the bench press is already there?

Progression every week in all areas is not a sustainable or a realistic goal unless someone is completely untrained.

Yes depending on how big you are 70lbs may be a little light for squat/deadlift- which is why I left the rep ranges open- tried to highlight should be getting close to failure.  Try doing db squats with 70's 4x? and see how easy it is- again you may be an advanced lifter and this easy mode for you but based on the OP I just assumed he wasn't and advanced lifter. (It get's hard/dangerous to even solo lift up anything over 80lbs on your own to squat position).  Deadlift could be higher- but again if you are not in a gym setting you can easily improvise to account for the light weight.  I do 4x8 with 100's (highest weight in my gym) atm and that is a struggle during this workout- remember db is different then a barbell- typically can't lift as much.

I like doing standing bicep curl at the end of the workout bc they just help complete the big 4 lifts.  It's really not what is important- I just like to add some arms in (normally it's standing bi curls with shoulder press super set but I didn't want to get into that)

Pushups are not really ideal- weighted pullups are what you want to be doing- I just gave him a suggestion of something to throw in there- another big muscle group- bc I doubt he is able to do pullups at work- if he can then that is what he should be doing.

Progression every week is very possible.  Notice what I listed as progression- weight, reps, sets, rest time, lifting speed.  You can easily keep everything the same and slow down your lifting speed= progression.  Again based on the OP I just assumed he was a beginner/intermediate lifter.  Of course an advanced lifter would not be able to accomplish this.  The point is that it is VERY important to keep moving and not stagnate- every workout should be difficult and done at a very high intensity level (listen to your body here though)

And a full body workout is a very safe and reasonable workout for a beginner and is highly recommended by many bodybuilders/experts (can provide MANY sources).  After you finish that program for 3 months and learn how to lift safely, what progression feels like, and what it really feels like to push your muscles you are well on your way to more advanced programming splits.

Again I like full body because of the recovery time and how you are less prone to injuring a muscle group.  Leave the splits for the pro's. 

Let me know if you are still troubled.  I would say I am an intermediate lifter and accomplished this program this year as described and have seen very good results- diet is going to be your biggest factor though.

Also- Kettlebell workouts are good stuff too if that is the route you want to take.

[GuitarStv]

Pushups are antagonistic movements to pull-ups.  They don't work the same muscle groups at all, and are a poor substitute exercise.  Something like a bent over barbell row or a 1-armed row would be examples of pulling exercises that work the back.  Curls offer little strength benefit in a full body routine.  They do not help your bench press, overhead press, deadlift, or squat.

[bluecheeze]

Rows are better.  1 arm bent over would be good for a db workout.  Good call.

Again with the curls the point is your body should be worked by the time you are at the last exercise (they are not necessary), I just (personally) like to throw in something that has been underutilized to increase the workout time to ~50mins.  Some workouts I also add a tri-extention after the bi's too but it depends on how you feel.

[Ftao93]

I empathize about squats and deadlifts.

If I don't lift for a long time and do only walking, my sets of 8-10 reps for squats is @ 280lbs.  I weight in at 180.

If I work out hard and hate my knees, I can get to 450lbs as a working set!.

My arms/back are nowhere near as strong, so deadlifts are a lot lower.

[bluecheeze]

I empathize about squats and deadlifts.

If I don't lift for a long time and do only walking, my sets of 8-10 reps for squats is @ 280lbs.  I weight in at 180.

If I work out hard and hate my knees, I can get to 450lbs as a working set!.

My arms/back are nowhere near as strong, so deadlifts are a lot lower.

No where close to near that yet (450 working sets) and I'm 205lbs!  The only place I have to work out only has weights up to 345lbs, one bar, and no squat rack :-/  It's why I try to stay with DB exercises mostly.  I actually like how quick you can get a workout in if you don't have to worry about switching plates back and forth.