25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

We all know how busy life can be, making it hard to find time for a full workout. But that doesn’t mean you can’t add some exercise to your workday! With these 25 office exercises, you can easily squeeze in some desk-friendly workouts- no gym membership required.

From chair squats to desk pushups, these exercises are a great way to stay fit and healthy while at the office.

You can mix and match the following 25 office exercises to create your own personalized office workout routine.

Some of the links below are affiliate links! For more information please see our disclosure policy.

Benefits of office exercises

The negative effects of sitting at a desk for long hours are well-documented. Consequently, these activities can have a direct impact on our work performance, health, and mental well-being.

By incorporating a few of these desk exercises, you can help counteract the effects of sitting for long periods of time.

As a result, not only will you feel more energized, but your overall health and productivity will benefit from these office workouts.

Furthermore, exercise is a great way to combat these problems by providing a daily break and an opportunity to clear the mind.

25 office exercises: easy desk-friendly ways to get fit

Stretch before exercising- desk stretches

Before starting your office workout routine, be sure to do some stretches.

Spending all day sitting at a desk can reduce blood flow and lead to tight muscles.

Stretching allows you to loosen up your muscles so that you can exercise more effectively.

Please see our article on office stretching 15 Office-Friendly Stretches You Need To Try.

Desk exercise equipment

Although you can do these exercises with little or no equipment, you can get better results by adding some basic equipment to your workout.

Small weights and/or resistance bands.

If you’re looking to focus on your arms, then adding some dumbbells to your workout is a great way to do so.

Additionally, resistance bands are perfect for a full-body workout.

Under the desk pedal exerciser.

An under-desk bike pedal exerciser is a great way to sneak in some activity while at work.

DeskCycle 2 Under Desk Bike Pedal Exerciser with Adjustable Leg - Mini Exercise Bike Desk Cycle, Leg Exerciser for Physical Therapy & Desk Exercise (Black)

This easy to assemble under desk bike is quiet and is compatible with your Fitbit or Apple smartwatch.

Office exercises

If you’re looking for some ideas on exercises you can do at your desk, then check out our list of 25 office exercises below.

1. Lunges

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

One of the best exercises you can do at your desk is a lunge. This move works your glutes, quads, and hamstrings all at once.

1. Start by standing with your feet hip-width apart.

2. Step forward with one leg and lower your body until your front knee is at a 90-degree angle. Make sure your front knee does not go over your toes.

3. Return to the starting position and repeat with the other leg.

4. Do 3 sets of 10-12 reps on each leg.

2. Desk push-ups

office exercises: easy desk-friendly ways to get fit
Desk push-up

Not only do push-ups work your arms, but they also tone your upper body.

1. To do a desk push-up, place your hands on the edge of your desk and walk your feet back until they’re extended behind you.

2. Bend your elbows and lower your body until your chest is an inch from the desk.

3. Push back up and repeat.

4. Do 2-3 sets of 10-12 reps.

3. Tricep dips

office exercises: easy desk-friendly ways to get fit
Tricep dips

This move works your triceps, the muscles on the back of your arms.

1. Start by sitting on the edge of your chair with your hands placed shoulder-width apart.

2. Slide your butt off the chair and lower your body until your elbows are at a 90-degree angle.

3. Push back up to the starting position and repeat.

4. Do 2-3 sets of 10-12 reps.

4. Bicep curls

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

One of the most popular exercises, bicep curls, can easily be done at your desk. This move works the muscles in the front of your arms.

If you don’t have weights, use a full water bottle instead.

1. Start by standing up tall holding a weight in each hand.

2. Keeping your back straight, curl the weights up towards your shoulders.

3. Slowly lower the weights back to the starting position and repeat.

4. Do 2-3 sets of 10-12 reps.

5. Side plank

The side plank is a great way to work your core without stepping away from your desk.

1. Start by placing your forearm on edge of your chair with your body in a straight line.

2. Keeping your back straight, squeeze your abs and glutes, and raise your other hand towards the ceiling.

3. Hold for 30 seconds to 1 minute and repeat.

4. Do 2-3 sets.

6. Seated Russian twists

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit
Russian twists

This move works your obliques, the muscles on the sides of your waist.

1. Start by sitting in your chair with your feet on the ground and your knees bent.

2. Lean back slightly, keeping your back straight, and place your hands on either side of you.

3. With your abs tight, twist your torso to the right, then to the left to complete one rep.

4. Do 2-3 sets of 10-12 reps.

 7. Seated bicycles

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit
Seated bicycle

The obliques and abdominals are worked during this move.

1. Sit tall at your desk with your feet on the floor and your hands interlaced behind your head.

2. Raise one knee and twist your opposite elbow towards it. Keep your core tight while performing this move.

3. Return to the starting position.

4. Repeat 10-15 times on each side.

8. Seated leg raise

This move works your abs and hip flexors, the muscles on the front of your hips.

1. Start by sitting in your chair with your feet on the ground and your hands placed on the sides of your chair.

2. Keeping your back straight, raise your legs in the air until they’re parallel to the ground.

3. Slowly lower your legs back to the starting position and repeat.

4. Do 2-3 sets of 10-12 reps.

9. Calf raises

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

This move works your calf muscles.

1. Start by standing up with your hands placed on the edge of your desk for support.

2. Keeping your back straight, raise your heels so you’re standing on your tippy toes with your legs straight.

3. Lower your heels back down to the starting position and repeat.

4. Do 2-3 sets of 10-12 reps.

10. Chest opener

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

This move opens up your chest and stretches your shoulders.

1. Start by standing or seating with your feet hip-width apart and your hands behind you, interlacing your fingers.

2. Raise your arms and arch your back and squeeze your shoulder blades together.

3. Hold for 10-30 seconds and repeat 5-10 reps.

11. Shadow boxing

shadow boxing

This move works your arms, shoulders, and core.

1. Start by standing with your feet hip-width apart and your hands in front of you in a boxing stance.

2. Throw punches at an imaginary opponent, alternating between jabbing with your left hand and throwing a right cross.

3. Do 2-3 sets of 1 minute.

12. Pretend jump rope

This move works your arms, shoulders, and legs.

1. Start by standing with your feet hip-width apart and your hands by your sides.

2. Pretend to hold a jump rope in your hands, while making the circular motions with your wrists, jump up off the ground with both feet.

4. Do 2-3 sets of 1 minute.

13. High knees

This move works your arms, legs, and core.

1. Start by standing with your feet hip-width apart and your hands by your sides.

2. Raise your right knee in front of you and quickly bring your left hand up to meet it.

3. Immediately raise your left knee and right hand and continue the motion, alternating sides with each step.

4. Do 2-3 sets of 1 minute.

14. Ab squeeze

This move works your abdominal muscles.

1. Start by sitting in your chair with your feet flat on the ground and your hands placed on the sides of your chair.

2. Lean back slightly and lift your feet off the ground, keeping your knees bent.

3. Squeeze your lower abs, then release.

4. Do 2-3 sets of 10-12 reps.

15. Chair squats

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit
Squat

This move works your legs and glutes using your body weight.

1. Start by standing behind your chair with your feet hip-width apart.

2. Lower your butt down into a squat position, as if you’re going to sit down.

3. Be sure to keep your chest up and your back straight as you squat.

4. Once your thighs are parallel to the ground, press through your heels to return to the starting position.

5. Do 2-3 sets of 10-12 reps.

16. Knee pull-ups

This exercise will work your abs, hip flexors, and quadriceps.

1. Start by leaning back in your office chair.

2. Place your hands on the armrest of your chair and bring your knees up to your chest.

3. Hold for a second and then slowly lower your legs back down without allowing them to touch the floor.

4. Do 2-3 sets of 10-12 reps.

17. Marching in place

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

Marching in place is a simple and effective way to get the blood pumping and raise your heart rate.

1. Start by standing with your feet hip-width apart, toes pointed forward, and arms at your sides.

2. Lift your right foot and bring it forward so that the heel of your shoe is just in front of your left toe. As you do this, swing your left arm forwards at the same time.

3. Then, lift up your left foot, bringing it up to meet the right. As you do this, swing your right arm forwards.

4. Repeat marching in place for at least a few minutes to get that heart rate up.

18. Wall sit

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

This move works your legs and glutes.

1. Stand upright with your back against a wall, feet hip-width apart, and arms at your sides.

2. Slowly slide down the wall until your thighs are parallel to the ground and hold this position for 30 seconds to 1 minute. Keep your abs engaged while in this seated position.

3. Slowly slide back up the wall and repeat.

4. Do 2-3 sets of 30 seconds to 1 minute.

19. Side lunge

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit
Side lunge

This move works your legs and glutes.

1. Start by standing with your feet hip-width apart and arms at your sides.

2. Take a large step to the side and lower into a lunge position, keeping the other leg straight.

3. Push through your heel on the bent leg to return to the starting position and repeat switch legs.

4. Do 2-3 sets of 10-12 reps on each side.

20. Jumping jacks

This move works your arms, legs, and heart rate.

1. Start by standing with your feet together and hands at your sides.

2. Jump up and spread your feet apart while bringing your arms straight over your head.

3. Jump back to the starting position and repeat.

4. Do 2-3 sets of 1 minute.

21. Side leg raises

This move works your hips and glutes.

1. Start by standing with your feet hip-width apart and hands on your hips.

2. Lift one leg out to the side, keeping it straight, and hold for a few seconds before lowering it back down to the ground.

3. Alternate sides with each rep.

4. Do 2-3 sets of 10-12 reps on each side.

22. Arm circles

This move works your shoulders and upper arms.

1. Start by standing with your feet shoulder-width apart, arms extended out to the sides, and palms facing down.

2. Make small circles with your arms, 10-12 reps in each direction.

3. Gradually increase the size of your circles as you get more comfortable with the movement.

4. Do 2-3 sets of 10-12 reps in each direction.

23. Desk donkey kicks

This exercise works the glutes and hamstrings.

1. Facing your desk, place your palms against the edge and lean forward so that your body is in a straight line.

2. Stand on one leg and bend your opposite knee at a 90-degree angle.

3. Using your bent leg, kick back as far as possible.

4. Hold the extended position for a moment, then lower leg slowly back down.

5. Repeat 10-15 reps on each leg.

24. Glute squeezes

This easy exercise targets your glutes.

1. Sit up tall in your chair, with good posture.

2. Tightly squeeze your glutes together.

3. Hold this position for 10-30 seconds, release and relax.

4. Repeat 10-15 times

25. Seated shoulder press

office exercises: easy desk-friendly ways to get fit
Shoulder press

This exercise works your shoulders and upper arms.

1. Sit upright in your chair, with proper posture.

2. Grasp a light weight (or a filled water bottle) in each hand and raise them to shoulder height with palms facing forward.

3. Press the weights overhead until the arms are fully extended.

4. Slowly lower them back to shoulder height.

5. Repeat 10-15 times.

Staying healthy in the workplace

Taking a few minutes each day to do a few simple exercises can help you stay fit and focused throughout the day. Try adding a few of these moves into your daily routine for an easy way to get active and stay healthy!

Some additional items you can add to your office space to improve your health are:

An adjustable desk

Adjustable, standing desks are gaining popularity and aim to help with this by allowing you to get up more often. Talk to your HR folks and inquire about getting an adjustable desk so that you’re not sitting down all day long.

SHW Memory Preset Electric Height Adjustable Standing Desk, 40 x 24 Inches, Oak

This adjustable desktop design allows you to easily switch from sitting to standing.

Use a rocker board

This wooden rocker board was created to invigorate your core, while simultaneously increasing agility, reaction time and stamina. It’s a perfect standing desk accessory.

StrongTek Professional Wooden Balance Board, Rocker Board, Wood Standing Desk Accessory, Balancing Board for Under Desk, Anti Slip Roller, Core Strength, Stability, Office Wobble Boards

This wooden rocker board is the perfect tool to strengthen your core and boost reflexes, reaction time, and endurance.

Ergonomic stool

The best way to improve your posture while working at a desk is by using an ergonomic stool instead of a desk chair. Choose a high-quality stool that will allow you to easily adjust its height.

Kaleurrier Saddle Stool Rolling Swivel Height Adjustable with Wheels,Heavy Duty Stool,Ergonomic Stool Chair for Lab,Clinic,Dentist,Salon,Massage,Office and Home Kitchen (Grey, Without Back)

Try an ergonomic stool like this to improve your posture.

Other workout options

If exercising at your desk is impractical for you due to your office set-up or co-worker proximity, try these other ways to fit in some exercise during your workday:

Take a walk while on your break

Give yourself an energy and concentration boost by going on a short walk during your break. Not only will you benefit from the fresh air, but it can also help clear away mental fatigue while giving you the chance to step away from work for a brief period of time. You might even find yourself more focused and productive when you return to work after your walk.

JFIT Adjustable Wrist Weights - Set of 2 - 2 LBs Each - Adjustable For a Convenient and Comfortable Fit -Fits Size Small / Medium

Add some resistance to your walk with these wrist weights.

If it’s practical walk or bike to work

This can help you begin your day with a burst of energy and end it with peace of mind. Additionally, exercise has been found to increase alertness, focus, and memory. Therefore, even a short 10-15 minute journey to work can make a big difference.”

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

Keep a stash of workout gear at the office

That way you’ll be able to bang out a quick sweat session on your lunch break.

adidas Diablo Small Duffel Bag, Jersey Grey/Shadow Navy/Blue Rush, One Size

This small gym bag is an ideal way to keep all of your workout items organized and ready for whenever you’re feeling inspired to break a sweat!

Pace while talking on the phone

Give your legs a stretch and burn a few extra calories by pacing around your office while you chat.

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit
Burn some extra calories walking while you’re on the phone.

Use the stairs instead of the elevator

Taking the stairs is an easy way to get your heart rate up and can help increase your alertness levels.

25 Office Exercises: Easy Desk-Friendly Ways To Get Fit

How much exercise should an office worker do a day?

You should aim to do at least 30 minutes of exercise a day, but if you can do more then that’s great.

There are a number of ways to break up your day so that you can get your exercise in.

Whatever you do, make sure you’re getting up and moving around as often as possible.

Too much sitting is bad for your health, so try to find ways to incorporate exercise into your day

Final thoughts

We hope you’ve found these tips helpful and that you’re inspired to make small changes in your daily routine to get active.

Even if it means breaking up your exercise time into shorter increments, anything is better than nothing at all!

Staying healthy isn’t always easy, but it’s definitely worth the effort.

Related fitness articles

10 Ways To Boost Your Motivation And Stick To Your New Year’s Resolutions (2023)

The Ultimate Guide Of Gym Bag Essentials For Women

How To Do Calf Stretches: Avoid Injury And Improve Flexibility

Tricep Stretches: How to Stretch And Strengthen Your Triceps

The Best Lat Stretches For Before And After Your Workout

5 Simple Brachioradialis Stretches: For The Best Recovery

The Windmill Exercise: You Need To Try This Powerhouse Move!

10 Easy Rope Stretches That Will Make You More Flexible

Leave a Comment

Your email address will not be published. Required fields are marked *