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9 Workouts You Can Do in the Office

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Stephanie MialkiGuest Blogger
May 27, 2016 · 2.3k Views

Unfortunately, with many adults working long hours most days of the week, they find it very difficult to find the time to exercise. Even more unfortunate, is that a great deal of these workers are sitting in a chair at a desk in front of a screen for more than eight hours of the day. In essence, this is a recipe for disaster in terms of fitness, physical health, and even mental health. Although you may feel like you have no time for exercise, with a little creativity, there are lots of exercises you can do right at or near your desk in order to help improve your physical and mental health, and even perform better at work! Here are some of our all-time favorites:


1. Desk Push-Ups

Source: Refinery 29

Place your hands on the edge of your desk, shoulder width apart or a little wider, with your legs out behind you at an incline. When getting in position, keep in mind that the higher your incline, the easier the push-ups will be. Also be sure that your desk is against a wall, and is not going to move. While in a leaning position and keeping your spine in a straight line, lower your chest to the desk, keeping your elbows close to your sides. Then straighten your arms to push yourself away from the desk, still in the leaning position.

Complete this movement 10 times for one set. Try to do this several times throughout the day and you’ll be sure to feel the effects the next day!

2. Chair Dips

Source: The Cusp

With your legs out in front of you, reach back and grab the edge of your chair. Again, make sure it is stationary. Bend your elbows to slowly lower yourself down (about six inches lower than your seat), and then straighten your arms to raise yourself back up.

Complete this movement 10 times for one set. As a rule of thumb, try to complete one set of 10 every time you return to your chair.

3. Phone-Call (or Laptop!) Curls

Source: Huffington Post

Grab a set of dumbbells or even a set of water bottles. Start with your arms straight down by your sides and curl your arms up, bringing your hands (with the dumbbells or water bottles) up to your shoulder. This movement should be done with your palms facing up.

Do this exercise every time you’re on the phone. You may do this with both arms at the same time, or one at a time if you need to hold the phone or take notes. Just be sure to alternate after about 20 reps.

4. Wall Sit

Source: Manrepeller

Standing with your back against the wall, bend your knees and slide your back down the wall so that your thighs are parallel to the floor. Your hips and knees should both be at a 90 degree angle. Hold this position for 30-60 seconds (or however long you can).

For a little extra burn, cross your left ankle over your right knee, hold for as long as you possibly can, and then switch. Wall sits are great for building strength and endurance and do a number on your legs, glutes, and even your core.

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5. Desk Chair Swivels

Source: Huffington Post

Seated upright in your swivel chair with your feet just off the floor, place just your fingertips on the edge of your desk. Tighten your core, and use your abdominal muscles to twist your lower body to the left, and then back to the right.

Aim for about 20 of these at a time (10 twists to each side), and try to complete a full set at least three times throughout the day.

6. Stability Ball

Source: Very Well

Replace your office chair with an exercise stability ball. Sit on the ball with your feet hip-width apart, and find your balance. Your core should be tightened with your belly button pulled in and your shoulders pulled back.

When you get the chance, try out our Stability Ball Workout!

It sounds easy and a bit silly, but sitting on a stability ball all day instead of your chair, leads to some serious all-day abdominal strengthening and toning. It also improves your balance, relieves stress from your lower back, and some people swear that it even improves their focus and concentration!

7. Standing Calf Raises

Source: Affinity Health

Holding onto the back of your chair, stand on your left foot with your right foot resting on the back of your left calf. Maintaining this position, raise up onto your toes. Repeat this 15-20 times and then switch feet.

This exercise can be done practically anywhere. Anytime you’re standing up or standing around, grab onto something near you and start raising yourself up onto those toes!

8. Under-The-Desk Leg Raises

Source: Glamour

Start with your feet flat on the floor, sitting tall at your desk. Keeping your abdominal muscles tightened, extend one leg until it is level with your hip, and hold for ten seconds. Slowly lower your leg back down. Repeat this 15 times with the same leg and then switch legs.

For a more advanced version of this exercise, cross your legs and lift them both at the same time. Press your top leg down and resist with your bottom leg for even more resistance. This will strengthen your abs and stretch out your tired legs.

9. Chair Squats

Source: Hello to Fit

Stand up tall and keep your back straight. Lower your body to just one inch of the chair, just like you are about to sit down. Hold this position for 10 seconds, and then lift yourself back up to standing position.

Chair squats are effective for your entire body, especially your legs, glutes, and core. This is another exercise you can do each time you return to your seat, before settling back in.


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Stephanie Mialki is a mommy of two under two, a fitness enthusiast, and a digital marketing guru. She spends all of her spare time….oh wait, what spare time? She has a passion for business building and has successfully assisted more than 20 entrepreneurs start their own companies.

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