Office Workouts

Push-ups at Your Desk, Dips on Your Swivel Chair: Working Out at Work!?

Staying fit is important, but when many have a typical 9-5 job, it can be very tough to find time to get any kind of workout in. As we all know, the benefits of exercise go on and on—they even trail into work life! The increase in blood flow brought on from a quick workout is a great way to get your creative juices flowing and keep your brain productive. These 10 exercises are quick and can be done throughout the day or all at once. Best of all, you don’t have to pay a dime on a gym membership with these exercises and all of them can be done with common objects found around the office…whodda thought!?

1. Chair or Desk Pushups
This movement targets your chest and arms. It will tone them up and fend off the dreaded saggy grandma arm. Do 3 sets, 15 reps at a time.

Desk Pushups

2. Carpal Tunnel Reliever
This is a great way to relieve stress that can be brought on from typing. Simply stand at your desk with your arm extended and the back of your hand on your desk. Apply light pressure for 15 seconds each arm.

Carpal Tunnel Reliever

3. Seated Leg Extension
While in your chair, extend one leg and hold for 30 seconds at a time alternate legs. Do 3 sets of each.

Seated Leg Extension

4. Chair or Desk Dips
This is great for shoulders, triceps and your back. Just like the pushups, do 3 sets, 15 reps at a time.

Chair Dips

5. Planks
They are fantastic for your core and if done correctly, planks can yield you some pretty stellar abs. Lay in plank position for 30 seconds at a time. Do 3 sets.


6. Reverse Standing Leg Lift
This move will tone those glutes (so get ready for tush compliments!). While at your desk, stand on one leg and slowly raise your leg back. Do 10 reps per leg and 3 sets total.

Reverse Standing Leg Lift

7. Seated Dead Bug
Seated in a chair, extend out all four limbs and hold for 30 sec. Do this three times. You may look silly in the process, but it will help your body look bangin’!

Seated Dead Bug

8. Warrior One Pose
This is a “main stay” in yoga. With your body weight creating resistance, hold this pose for 30 seconds (each side) and do this 3 times.

Warrior One

9. Stairs
This is exactly what it sounds like. Take the stairs!

10. Breathing
End with the simplest exercise of all. Sit on the ground, cross legged, with your hands on your stomach and take deep breathes. Focus on filling your belly with air then use your hands to push your belly back to your spine while exhaling. Do this for 1 minute, 3 times.


When done daily, these 10 exercises can improve your mind and body. So don’t just sit there and type at your desk all day! Give it a try. You’ll be glad you did. And if not, at least your coworkers will get a good laugh.