50 Office Fitness Challenge Ideas That You Can Try

office fitness challenge ideas

The office can be a stressful place for many people. People who have deadlines and expectations can get stressed. Moreover, you can feel less stress at work by joining an office fitness challenge. In this article, we will talk about 50 different office fitness challenge ideas to work out while you are working.

What are Office Fitness Challenge Ideas?

office fitness challenge

Office fitness challenges are good for employees. They help the health of people in the office. For example, one of our most popular challenges is the Maintain Don’t Gain Challenge. The holiday season is when people gain weight. The campaign works like this:

  • Employees download this tracking form or they use the MantraCare app.
  • Every few days, people try not to gain weight. If they are successful they will have passed Christmas Eve, Christmas Day, and New Year’s day without gaining any weight.
  • They can track their weight on the form and turn it in, or they can report their weight online with the MantraCare app. The challenge can be completed as teams or as individuals. Those who are successful earn points towards a significant discount on their health insurance costs.

This simple challenge helps employees stay focused on eating healthy foods in the right amounts. It helps them make it through the holidays without gaining any weight which almost guarantees a healthy weight throughout the year. Office fitness challenges can encourage employees to have healthy behaviors. They can be done in teams or by individuals. Challenges can target an unlimited number of health behaviors.

Why Offer Office Health and Fitness Challenge Ideas?

Why Offer Office Health and Fitness Challenge

Most employers offer office fitness challenge ideas because they want to boost employee morale and let them have something fun to do. They also want to do this as a way of getting employees to be healthy, which can reduce health care costs.

This article covers all the benefits of having office fitness challenge ideas for your company. However, employees who stay healthy are more productive and have lower healthcare costs. The best employers try to do both these things.

Many people do not take care of themselves. They don’t eat healthy food or exercise. This is dangerous because they might get sick. But, some programs help people change their behavior and stay healthy.

Employees who have healthy behaviors are less likely to have health risks. This also means that they will not be sick as often. This will help people spend less money on medical bills because the employees won’t be in the hospital all of the time. Besides making people healthier, office wellness challenges can make work more fun.

In the LOL challenge, employees are encouraged to find humor in their day and share it with someone else. This helps to build team collaboration, camaraderie, and encouragement.

  1. Burpee Challenge: Every time you have to get up from your desk, do a burpee. You can also increase the number of reps in conjunction with #30!
  2. Pushups: Every hour on the hour, do ten push-ups. Increase difficulty by doing one-handed or clapping pushups during some intervals (or both!). If you want to be extra ambitious, set a goal of 100 pushups per day.
  3. Squats: Every hour on the half-hour, do three squats. Increase difficulty by doing one-handed or clapping squats during some intervals (or both!). If you want to be extra ambitious, set a goal of 30 squats per day.
  4. Sit and Reach: Every time you have to get up from your desk, do a sit and reach for one rep. Increase difficulty by doing clapping or jumping sits and reaches (or both!). If you want to be super ambitious, set a goal of 100 reps per day.
  5. Move your Booty: Every time you do a rep of the sit and reach, also perform one squat. Increase difficulty by doing clapping or jumping squats (or both!). If you want to be extra ambitious, set a goal of 50 per day.
  6. Take your Vitamins: Every time you hit your daily total for reps for any challenge… treat yourself to something!
  7. Lunge: Every time you hit your daily total for reps for any challenge, take a step back and lunge forward. Increase difficulty by adding weight in front of the chest (holding dumbbells, water bottles, or even computer books!).
  8. Lateral Raise: Every hour on the half-hour do three lateral raises with both arms simultaneously. Increase difficulty by doing one-handed or clapping lateral raises (or both!). If you want to be extra ambitious, set a goal of 100 reps per day.
  9. Calf Raises: Every hour on the half-hour do ten calf raises. Increase difficulty by doing one-legged calf raise during some intervals (or both!). If you want to be super ambitious, set a goal of 100 reps per day.
  10. Plank: Every time you have to get up from your desk, do one “Plank” for 30 seconds. Increase difficulty by adding in push-ups or clapping planks (or both!). If you want to be super ambitious, set a goal of five minutes per day!
  11. Side Plank: Every hour on the half-hour do one side plank for 30 seconds. Increase difficulty by adding in push-ups or clapping planks (or both!). If you want to be super ambitious, set a goal of five minutes per day!
  12. Hip Raise: Every hour on the half-hour do ten hip raises. Increase difficulty by doing one-legged during some intervals (or both!). If you want to be super ambitious, set a goal of 100 per day.
  13. Push it Out: Every time that you hit your daily total for reps for any challenge… do five “push-outs” where you push off the ground with both hands simultaneously and count to ten before returning. Increase difficulty by adding in clapping push-outs (or both!). If you want to be super ambitious, set a goal of 100 push-outs per day.
  14. Calf Stretch: Every time that you hit your daily total for reps for any challenge… do one calf stretch by stepping forward with the right leg and bending the left knee until you feel the tension in the back of your left leg.
  15. Stick ‘em Up: Every time you hit your daily total for reps for any challenge… do ten stick-ups where you keep one arm straight and reach up with the other (like a high five, but on its own). Increase difficulty by adding in clapping or jumping stick-ups (or both!). If you want to be super ambitious, set a goal of 100 reps per day.
  16. Tricep Dips: Do ten tricep dips off the edge of your chair (don’t hunch!) Increase difficulty by adding in clapping or jumping triceps dips (or both!). If you want to be super ambitious, set a goal of 100 reps per day.
  17. Go for H20: Try to drink a glass of water (preferably not from the tap). Increase difficulty by drinking juice or soda instead, then increase again by adding in clapping or jumping “water breaks”. If you want to be super ambitious, set a goal of ten glasses per day.
  18. Maintain Don’t Gain /Dec: Every time you hit your daily total for reps for any challenge… take a five-minute break. Increase difficulty by doing calisthenics instead of sitting, such as “leg lifts” where you sit up straight and lift both legs together ten times. If you want to be super ambitious, set a goal of 150 breaks per day!
  19. Watch the plate: Every time you hit your daily total for reps for any challenge… take a picture of what’s on your plate. Increase difficulty by taking pictures every meal, and/or weighing yourself before and after eating to make sure it is worth the calories!
  20. Watch your Wallet: Every time you hit your daily total for reps for any challenge… remove $20 from the cash in your wallet. Deposit it into a savings account if possible! Increase difficulty by doing this every day or week, and/or setting aside even more money!
  21. The Ask: Do one “ask”. Increase difficulty by doing more than one at a time, or increasing the number of days per week you ask!
  22. The Tweet: Send out at least five Tweets about what is working well in your life right now (be careful not to spam people). Increase difficulty by tweeting more or longer messages!
  23. The Message: Send out at least one “I’m thinking of you, and I appreciate what you do” message (be careful not to spam people). Increase difficulty by doing more or longer messages!
  24. The Post: Post something of interest to others (be careful not to spam people). Increase difficulty by doing more or longer postings!
  25. The Reply: Every time that you hit your daily total for reps for any challenge… reply on a forum with at least three sentences or more about a topic of interest. Increase difficulty by doing this every day!
  26. The Comment: Comment on at least five blog posts (be careful not to spam people). Increase difficulty by commenting more often and/or leaving longer comments!
  27. The Meeting Request: Send at least two meeting requests to others. Increase difficulty by doing this every day or week, and/or increasing the number of people!
  28. The Question: Ask a question in an online forum about something interesting (be careful not to spam people). Increase difficulty by doing more or longer questions!
  29. Stop the Buzz: Stop all social media notifications from coming through. Increase difficulty by doing this every day or week!
  30. Emergency Prep Records: Put all emergency contact information and/or an up-to-date list of allergies, prescriptions, etc. in one place so it’s easily accessible to others (be careful not to spam people). Increase difficulty by doing this every day!
  31. Cash No Card: Another method is to carry cash only. Increase difficulty by removing credit cards from the equation!
  32. Early 30: Go to bed 30 minutes earlier. Wake up early in the morning and do something productive.
  33. The Workout: Do a short workout at work during break times, or on lunch breaks. Increase difficulty by going longer or doing a more intense workout!
  34. Put up a fight: Call, tweet, email, text an elected official about something important to you (be careful not to spam people). Increase difficulty by calling even more officials and/or writing letters too!
  35. The Walk: Take a five-minute walk. Increase difficulty by doing this every day, and/or taking long walks!
  36. Piggyback Ride: Ask someone to do something with you that is in line with one of the other challenges (be careful not to spam people). Increase difficulty by doing so more often!
  37. The Dare: Do one “dare”. Double the challenge if you did it on another day of this 50-day series, or increase your time/distance/attempts at a task that is not part of an office fitness plan!
  38. The Lift: Every time you hit your daily total for reps for any challenge… lift something one time. Increase difficulty by doing this every day!
  39. The Lift Up: Find a way to help someone else, whether you have the money or just an encouraging word and gesture (be careful not to spam people). Decrease difficulty by helping others more often!
  40. Tongue Twister: Get up and say a tongue twister in front of the mirror (be careful not to spam people). Increase difficulty by saying more!
  41. The Laptop Lift: Every time you hit your daily total for reps for any challenge… lift your laptop off the desk up over one inch. Increase difficulty by doing this every day, or try lifting it more!
  42. The Water Bottle Flip: Every time you hit your daily total for reps for any challenge… flip a water bottle over. Increase difficulty by doing this every day, and/or flipping the same bottle onto its mouth!
  43. Pushups in Place: Pushup one pushup. Increase difficulty by doing this every day, and/or doing more!
  44. The Plank: Get into a plank position for at least one minute. Increase difficulty by holding the pose longer or doing it multiple times in a row!
  45. Sitting Straight Up: Sit up straight with good posture while reading something you’re interested in (be careful not to spam people). Increase difficulty by doing this longer or more frequently!
  46. The Half-Stand: Every time you hit your daily total for reps for any challenge… stand up halfway out of the chair (no sitting back down). Increase difficulty by standing all the way up instead, and/or standing up faster.
  47. One Dollar at a Time: Put one dollar in the “pot”. Increase difficulty by putting more dollars in or even doing it for a shorter period of time!
  48. The Mile: Walk one mile as fast as you can. Increase difficulty by walking longer, and/or walking faster!
  49. Upstairs at Work: Walk up three flights of stairs instead of taking an elevator. Increase difficulty by doing this every day!
  50. The Incline: Every time you hit your daily total for reps for any challenge… do it on a steeper incline (or decline). Increase difficulty by going up/down even more!

These are all the challenges that a company may offer to its employees so that they remain healthy throughout their work tenure.

A Work From Mantra Care

This is an excellent way to get your employees engaged in the company’s fitness initiatives. It also sets a great precedent for future generations of workers who will most likely be expected to maintain their own good health and wellness habits at some point during their careers. Why not start now? We can help you design office fitness challenge ideas that meet your specific needs, whether it’s an on-site event or one where you provide direction with online challenges. Get started today!

Moreover, if you are looking for more information on this topic or on Diabetes treatment, Online Therapy, Hypertension, PCOS treatment, Weight Loss, and Physiotherapy, please visit mantracare.org or feel free to reach out to us at +91-9711118331 or email at [email protected]. Furthermore, you can also download our free Android App or IOS app.

However, here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches who will be happy to answer any questions and provide further information so you know what’s best for your unique needs.

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