Hard at Work! Desk Workouts for Home or the Office

Tired of sitting at your desk all day? If you need to move but don't have time for the gym, we've got you covered.

These desk workouts will help you break up the day and get moving, with no equipment and no big chunks of time. Do a few between meetings, or work through all of them on your lunch break. It's worth it: the World Health Organization recommends replacing sitting time with movement of any intensity, because every bit counts.¹ Even short breaks help. In one study, 2-minute walking breaks every 20 minutes lowered blood sugar and insulin after a meal compared with sitting straight through.²

Here are the best ways to get your body moving.

Tricep dips

Trying to get in shape fast? Work your arms right at your desk with tricep dips. Use a sturdy chair that won't roll.

Scoot to the edge of your chair, facing forward. Hold the seat with both hands next to your hips and walk your feet out, knees bent. You'll be in a crab-like position. Bend your elbows and lower your booty toward the floor, keeping your abs tight, then press back up. Start with 15 reps, then rest. See if you can do 3 more sets! If anyone wonders what you're doing, invite them to join.

Leg raises

Leg raises get the blood flowing. Scoot back from your desk and sit up straight. Keep your right leg bent with your foot flat on the floor. Straighten your left leg and lift your whole leg, thigh included, off the seat. Don't lean forward at the waist, and you'll challenge your abs too. Switch sides.

For a variation, add ankle weights and lift only your lower leg, keeping your thigh on the seat. This works a different muscle group.

Leaning push-ups

You probably don't want to get on the office floor in work clothes. So push-ups are out… or are they? Use your desk or a wall for leaning push-ups. They work your chest, arms and core like regular push-ups.

Stand about arm's length from the wall or desk. Place your palms flat on the surface. Keeping your body straight and stiff, lower yourself toward the surface, then push away.

Arm circles

No equipment needed. Stand up (or sit in a chair without arms), tighten your abs and hold your arms out to your sides. Make small forward circles for 20 seconds, then small backward circles for 20 seconds. Make the circles bigger or the sets longer to challenge yourself. These get tough after a minute or so!

Chair yoga

You don't need a mat or blocks for a quick yoga practice at lunchtime. Yoga can help you manage stress, and it's a great antidote to stiff shoulders. Push your chair out and breathe deeply from your belly as you move through each pose.

• Cat/cow: Place your palms on your knees. Round your shoulders forward and tuck your chin as you exhale (cat). Then roll your shoulders back, arch your back and lift your chest as you inhale (cow). Repeat for several breaths.
• Seated forward fold: Bend forward at the hips, letting your stomach rest on your thighs and your head and arms hang. Relax here for several breaths.
• Seated sun salutation: Sit tall and reach your arms out parallel to the floor. Slowly lift them overhead, palms meeting. Float them back down. Repeat for several breaths.
• Modified Warrior 2: Turn your right leg to the side, knee bent and foot flat. Extend your left leg to the other side, straight, with your foot perpendicular to the other. Hold for several breaths.
• Modified Goddess: Bend your left knee too, placing both feet flat, hips open wide. Hold and breathe.

Finish with another forward fold and sun salutation, then a minute of sitting still. Just breathe and relax.

Backward leg lifts

Great for your glutes. Stand tall, holding your desk for balance if you need it. Bend one knee so your ankle extends behind you, then lift your ankle toward the ceiling, pulsing upward for ten reps. Repeat on the other leg, then do 3 more sets.

Jump rope (no rope required)

For a little cardio, jump rope in place. Keep your feet together and rise onto your toes. Hold your elbows at your hips and circle your wrists, hopping each time you complete a circle. You can also march or jog in place or do jumping jacks. If jumping bothers your knees, leave out the jump. You never have to leave the ground to get a good workout.

Simple, but effective

These desk workouts help you get moving during the day, even if you're used to sitting still. Set a reminder to stand up and move at least every 30 minutes.

Stretching after a tough session feels great and helps with mobility. If staying injury-free is your goal, though, add strength training: a review of trials found strength work cut sports injuries to less than a third, while stretching alone didn't reduce them.³

Want more ideas? Explore the rest of our blog, and shop our site for whatever you need to get fit.