Easy Exercises to Do At Your Desk

When at work, it’s important to take care of your body. Spending 8 hours a day sitting down is NOT good for your muscles, bones, and organs, so you should always make it a point to get up and move around on a regular basis.

If you really want to go hard, you should try to work out at your desk. Here are some awesome, easy exercises you can do without ever leaving your office:

Desk Push-Ups/Dips

This 1-2 chest/tricep combo exercise is great to get your upper body looking good, but it’s easy enough that you can do it many times per day. Place your hands on your desk and your feet far away, and do push-ups at an inclined angle. Then, turn around to face away from your desk, and do tricep dips to hit the back of your arms.

Gluteal Squeeze

Did you know that sitting down causes your glute muscles to relax too much, to the point that your back does all the work? Instead of allowing your seated position to lead to back-aches, it’s time to contract those glutes. Simply sit back in your chair and squeeze your gluteal muscles hard. Hold the squeeze for a couple of seconds, and relax. Do this 15 to 20 times, three or four times per day!

Chair Squats

With this exercise, you give your leg muscles a great workout, and you can quickly sit down in case anyone walks in! Stand in front of your chair, and squat down as if you are about to sit. Don’t support your weight with your hands, but use your legs to stop your buttocks just before they hit the chair. Hold it for 10 to 20 seconds, and stand back up. Repeat as many times as desired.

Seated Knee Tucks

Don’t neglect your core–your abs, obliques, and back. These muscles are what keep you sitting up straight, and they’re an important part of your posture. To hit your abs in particular, sit perfectly straight in your chair, and bring your knees as close to your chest as possible. Do at least 15 to 20 reps of this exercise, and repeat it a few times a day for maximum results!


If you need to work off a bit of stress and want to get some cardio in, it’s time to close your office door and draw the shades. Adopt a boxer’s stance, and start punching as if you are boxing with your own shadow. A few minutes of this will be enough to de-stress you, and you’ll be breathing hard as you move around!

Jumping Rope

Instead of taking a smoke break, take your jump rope to the roof and do 100 to 200 jumps. It will engage your hamstrings and buttocks, and will help to improve your posture. If you don’t have a jump rope, simply mimic the movement by twirling your hands by your side. It’s a great way to get in some cardio and lower body exercise at the office!

Wall Squats

This is an excellent workout to do when at work, and you can do it at just about any time of the day. Simply lean your back against the wall, place your heels about 18 inches away from the wall, and bend your knees to dip into a seated squat. Your legs will press your back against the wall to hold you up, but you’ll feel your knees shaking in no time. Hold this for 30 to 60 seconds, and repeat a few times a day to get those legs in great shape!



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