Office Workout: 10 Exercises You Can do at Your Desk

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Finding time to exercise is hard. Either we’re too tired in the morning or busy in the evening. Although, I love to workout over my lunch, I don’t want to return to work sweaty. So I have mapped out exercises you can do at work.

Here are 10 exercises you can do from your office or desk:

1. Crunches

We all know how to do crunches lying down, but these you can do in your chair. Scoot your butt to the edge of your seat, then rest your shoulders on the back of your chair with your hands behind your head. Lift your torso to a fully seated position at the edge of your chair, then return to the original starting position. Do 10 reps.

*Make it harder: Add a twist to work your obliques!

2. Calf Raises

Normally we think of calf raises as something we do on a step (or when we wear heels). But these you can do while sitting in your office chair! Make sure your feet are flat on the ground. Lift your heels up so that you’re feet are on their tiptoes. Return to flat position. Repeat 10 more times.

*Make it harder: Do this from a standing position or pulse while on your tiptoes!

3. Butt Clenches

Next to having flat abs, having a plump butt sans cellulite (think of the peach emjoi) is the body part we’re all trying to achieve. This is a way we can tighten our glutes while we’re sitting. Clench your butt cheeks together then release. Repeat 10 times.

Make it harder: Hold while clenching for 10 seconds for each rep!

4. Seated Russian Twists

A Russian twist is normally something we can do on the floor with a stability ball. But for this workout, we’re going to do it in our desk chair. Scoot to the edge of your seat and lean back slightly. Twist to the left side and touch the space beside you. Then switch to the right. Do 10 total reps.

Make it harder: Add a weight or increase your incline!

5. Tricep Dips

This exercise will be a little challenging if you have a roller chair, so lock the wheels if you can or be sure to hold your feet steady in position (Backing the chair up to a wall helps keep it from moving, too). Step your feet about a foot and half in front of your seat (May need to be adjusted depending on your height) and grab the edge of your chair with your fingers towards your body. You should be in a reverse tabletop position with your knees bent.

Bend your elbows to a 90 degree angle then straighten your arms back to the starting position. Repeat this 10 more times.

Note: You will want to remove your blazer as this can decrease your range of motion.

6. Leg Raises

This will be the final exercise you can do from your chair. Sit straight up with your feet flat on the floor and scoot your chair back (You will need enough room to be able to lift your leg straight up). Straighten your right leg and lift it until it’s parallel with the floor. Return to original seated position, then lift your left leg. Do 10 reps on each leg.

Make it harder: Pulse at the top 2 times before returning to original position.

7. Squats

This is an oldie but a goodie. Stand with your feet shoulder width apart. Squat to a seated position being sure to keep the weight out of your toes (I like to lift my toes while I’m in the seated position to be sure my position is right). Do this 10 times. Then try 10 more in a wide leg stance with toes turned out to target your inner thighs.

Make it harder: Pulse in your squat or do a calf raise while in the squat position.

8. Kickback pulses

From your standing position, you will do a buttkick variation. Bend your knee and bring your heel towards your glute. Pulse 2 times then return to standing position. Repeat on the opposite side. Do 10 reps for each leg.

Make it harder: Do all 20 pulses without returning to standing position in between.

9. Wall Sit

Lean your back against the wall and step your feet out about a foot in front of you. Slide down the wall until your thighs are parallel with the floor and your knees are bent at a 90 degree angle (You may need to adjust your feet). Hold this position for 30 seconds.

Make it harder: Increase your hold time.

10. Wall Push-ups

While you’re at the wall, you can turn around and do push-ups. You will want to keep your feet at least a foot away from the wall (The farther you stand out, the harder it will be and vice versa). Bend your elbows to make a 90 degree angle then straighten your arms again. Repeat 10 times.

Make it harder: Try holding in dropped position for 10 seconds before returning to straight arms.