21 Simple Exercises You Can Do At (or Around) Your Desk

Not everybody has the time (or motivation) to hit the gym every day. Adding exercise breaks into your workday is an easy way to meet your fitness goals.

Exercising has benefits beyond a slimmer waistline. Studies show that exercising improves memory and concentration, improves your mood, and reduces stress. Basically, it makes you better at your job.

On the flip side of that, living a sedentary lifestyle can have serious negative impacts on your health, increasing your risk of cardiovascular disease and overall mortality. Some doctors have taken to calling the modern lifestyle the “Sitting Disease” because of its impact on health.

Getting up and moving throughout the day can help to ward off these potential health consequences, and that’s good news even for those who aren’t trying to lose weight.

Wondering what kind of exercises you can do at your desk? Read on for 21 ideas to get started.

How Can I Lose Weight While Sitting At My Desk?

The formula for weight loss is actually pretty simple: burn more calories than you eat. The more you move the more calories you burn.

Cardio burns more calories than muscle-building exercises in the short-term. If shedding pounds is your immediate goal, investing in an elliptical bike or similar equipment is an excellent option.

For long-term weight loss and maintenance, building muscle is just as beneficial as cardio. Muscle burns more calories when you’re at rest, which makes strength training a great way to increase your metabolism. (1)

The bottom line is, any extra movement you build into your workday can help keep you in good health.

Of course, exercise at your desk is different than at the gym. Here are some quick desk exercise safety tips to keep in mind:

Make sure your desk is stable and sturdy enough to support your body weight before you start using it as a workout aid.
If your work chair rotates or has wheels, brace it against a flat surface like your desk or the wall before using it in exercises.
Remove your shoes before doing standing exercises, especially if you wear heels to work. You want your feet to be flat on the ground so you can maintain a stable foundation and avoid injury.

What Exercises Can I Do While Sitting At My Desk?

1: Seated Cat Cow

This stretch is an excellent way to relieve tension and stress. It can also help prevent posture issues from sitting too long.

Sit up straight and grab the bottom of your seat (you can see the correct form in this video).
Open your chest and arch your back as you inhale, dropping your shoulder blades from your ears and tilting your head back.
On the exhale, drop your chin and pull your belly in toward your spine, curving your shoulders forward.
Repeat 10-15 times or until your spine feels loose and open

2: Glute stretch

This exercise is an excellent way to open up your hips while seated.

Sit up straight and bring your ankle up to rest on the opposite knee.
Gently press your knee down with both hands.
Lean forward slightly while still pressing down. Hold for 30 seconds.
Straighten, switch sides, and repeat.

3: Leg lifts

Leg lifts work your quads and core, and are a subtle exercise while sitting that won’t attract strange looks from coworkers.

Sit up straight with your feet flat on the floor and your hands gripping the arm rests.
Engage your core and lift your legs up so your feet are about 1 foot off the ground.
Repeat for 15-20 reps.

4: Torso twists

This exercise also serves to stretch out your back, neck, and spine while it works your abs.

Sit up straight on the edge of your chair with both feet firmly on the floor and your arms folded across your chest.
Lean back and twist to your left, bringing your left elbow down to touch the chair arm without resting your back.
Twist to the right and touch your right elbow to the chair arm to complete one rep.
Repeat for 10-15 reps.

How Can I Build Muscle While Sitting At My Desk?

Stretching exercises like the ones described above are the easiest exercises to do at your desk, but there are plenty of muscle-building office exercises that can be done in a small space.

Desk Exercises For Abs

5: Bicycle crunches

You don’t need to lay down on the floor to do crunches. Make sure you push back from your desk before you start this exercise to avoid hitting your knees on it.

Sit up straight with your hands behind your head and your feet flat on the floor.
Lift your right knee and twist your left elbow down toward it.
Return to the original position to complete a rep.
Do 15 reps, then switch sides and repeat.

6: Swivel chair twists

For those who work from a swiveling office chair, you can use that to your advantage with this exercise.

Sit straight upright with your feet hovering slightly off the floor.
Take hold of the edge of your desk.
Engage your core and pull yourself to one side. Focus on using your abs to do this rather than your arms. Your hands are mostly there to keep you from spinning too far.
Repeat going to the other side.
Complete 10-15 reps total.

7: Desk push-ups

You probably think of push-ups as arm exercises. While they do work the biceps and shoulders, inclined push-ups also engage your core and work your abs.

Place your hands flat on the desk, slightly more than shoulder-width apart.
Step back a few steps so your body is at roughly a 45 degree angle when your arms are extended.
Tighten your core to keep your back straight, then bend your elbows to lower yourself toward your desk.
Push back up until your arms are straight, without locking your joints.
Repeat for 15-20 reps.

Leg Exercises at Desk

8: Chair Squats

While this exercise mostly targets your legs, it also strengthens your glutes and core.

Stand in front of your chair with your feet spaced just wider than your hips.
Engage your core and lower your body like you’re sitting until your butt just touches the chair, lifting your arms as you do so.
Lower your arms as you return to standing, then repeat for 10-15 reps.
On the last rep, lower your body like you did before, but instead of straightening immediately hold the squat at its lowest point for 10-15 seconds.

9: Reverse Lunge

This isn’t a seated exercise but it’s self-contained enough to be done even in tight spaces.

Stand at your desk with your fingers grabbing the edge.
Step back with one leg and lower your body so your knee touches the floor.
Return to the starting position, then step back with your other leg and drop to one knee.
Repeat steps 2 and 3 for 10-15 reps.

10: Pulsed Lunge

The pulsed lunge is a variation on the reverse lunge above. If you’re not sure about your form, you can see the correct body position at :55 in this SELF Magazine video.

Stand at your desk with your fingers grabbing the edge.
Step back with your right leg and lower your body until your knee nearly touches the ground.
Move up and down, never quite reaching the ground or fully standing, for 30 seconds.
Return to the starting position, then step back with your left leg. Again, move up and down in a lunging motion for 30 seconds.

Leg Extensions

Here’s another one that is very unobtrusive and can be done while you’re working without your coworkers knowing.

Sit up straight in your chair with both feet on the floor.
Extend your right leg until it’s straight, with your foot at the same level as your hip.
Hold for 30 seconds, then relax.
Repeat with your left leg.

Standing Desk Exercises

Using a standing desk opens up a lot more office workout options. You can even get in some light cardio if you have the budget for a folding treadmill.

That doesn’t mean you need to spend money to workout at a standing desk, though. Here are some easy, equipment-free standing desk exercises.

11: Ballet squats

The plie position from ballet makes a great starting point for this exercise, which you can do even while you keep working.

Stand with your feet slightly over shoulder-width apart and turned out at a 45 degree angle.
Slowly bend your knees until your knees are over your toes.
Slowly stand up.
Repeat 10-15 times.

12: Calf raises

An easier variation of this exercise is to keep both feet on the floor, though the one-legged version described below will give your muscles more of a workout.

Stand up straight then lift your right leg slightly off the ground in front of you.
Lift to the ball of your left foot, then lower your heel back to the ground.
Repeat 10-15 times.
Switch legs, so your left foot is in the air and your right is bearing your weight.
Repeat steps 2-3.

13: Deconstructed jumping jacks

You might look a bit silly doing full jumping jacks in your work attire. This exercise is a less frenetic way to simulate those motions.

Start with your feet together and both arms at your sides.
Lift your right arm while you tap your left toe out to the side.
Return to center, then lift your left arm and tap your right toe to the side.
Return to center to complete a rep.
Repeat for 30 seconds or more.

How Can I Exercise In My Office?

Exercises while sitting are a quick way to get in some physical activity without leaving your desk, but they’re not the only workouts you can do in the office. Here are some more exercises that can be done around the office.

14: Tricep dip

This exercise helps to build and tone the muscle in your shoulders and upper arms. If your desk is too high, you can use a stationary chair instead.

Pull your chair away from your desk.
Stand in front of your desk then turn around so your back is to it.
Reach back and grab the edge of the desk with both hands.
Engage your core then lower yourself toward the desk until your arms are at a 90 degree angle. If you can’t quite get to that point, lower yourself as much as you can.
Repeat for 10-15 reps.
On the last rep, pause in the lowered position and hold for 10 seconds.

15: Imaginary jump rope

This is a quick way to elevate your heart rate without needing a lot of space, and can also give your calf muscles a workout.

Stand beside your desk and raise onto the balls of your feet.
Hop up and down quickly, as though you’re jumping over an imaginary rope. Move your arms in small circles at your sides in the same rhythm.
To add intensity, you can hop on one foot at a time, or alternate from one foot to the other as you go.

16: Wall sit

An isometric endurance exercise like a wall sit can be an excellent way to build muscle strength at work without working up a sweat. You can vary both the angle of your body and the length of time you hold it to change the intensity.

Brace your back against a wall, keeping your knees together and at a 90 degree angle.
Slide down until your hips are even with your knees.
Hold for 30-60 seconds, then release and shake your legs out.
Repeat for 10-15 reps.

17: Leaning plank

Traditional planks are done on the floor—not always an option in an office. A leaning plank keeps you upright while working similar muscles, and is a great at-work variation of the exercise.

Stand at least a foot from a wall with your palms press flat against it at roughly the level of your waist. The further away you stand, the deeper the angle of the plank and the more of a workout you’ll get.
Lean forward so your weight is supported by your forearms.
Engage your core and straighten your body, keeping your shoulders, hips, and knees in a straight line.
Hold this position at least 30 seconds, or as long as you can.

Office Stretching Exercises

Periodic stretching throughout the day prevents soreness and fatigue. Here are some easy stretches you can try in your office.

18: Quad stretch

If you’re having difficulty balancing on one leg for this stretch, brace one hand against your desk for support while you use the other for the exercise.

Stand up straight with your weight balanced on one leg.
Grab your ankle and pull your foot toward your butt.
Hold for 15-30 seconds, then switch legs and do the same for the other side.

19: Hamstring stretch

This stretch can help to relieve lower back tension and stiffness, making it ideal for office workers who sit most of the day.

Stand up straight with your right ankle crossed over your left and both feet firmly on the ground.
Raise your arms up toward the ceiling then bend forward at the waist until your fingers touch the floor. If you can’t quite reach, stretch as far as you can without straining.
Hold for 15-30 seconds.
Straighten up and switch feet, so your left ankle is in front. Repeat steps 2 and 3.

20: Bent knee stretch

This exercise can be done either standing or sitting, whichever makes you the most comfortable.

Straighten your upper body, then raise your right leg.
Pull your knee in toward your chest.
Hold the position for 10-15 seconds.
Repeat with your left leg.

21: Triceps stretch

This stretch is great for relieving upper back or shoulder tension. Doing it periodically can also be helpful in correcting posture issues.

Raise your right arm over your head, then bend it at the elbow so your hand reaches toward the opposite shoulder blade. It’s okay if you can’t quite touch it—just stretch as far as you can.
Use your left hand to pull your right elbow gently toward your shoulder blade.
Hold this position for 10-15 seconds.
Switch to your left arm and repeat steps 1 and 2.

What’s the Bottom Line?

Taking a few minutes to exercise throughout the workday isn’t just a good idea for people trying to lose weight.

The exercises above can help you relieve the day’s stress and clear away brain fog for a more productive work day. Periodic stretching or workout breaks can also help prevent poor posture and other health issues associated with sitting at a desk all day.

Whatever your reason for wanting to be more active in the workplace, the 21 exercises above can help you do it!

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