10 Quick and Effective Workouts You Can Do at Your Desk

2 min read
10 Quick and Effective Workouts You Can Do at Your Desk
2023 Aug 21Movement

In the modern workplace, long hours at the desk can lead to a sedentary lifestyle, which is detrimental to one’s health. However, incorporating exercise into your workday can combat this issue effectively. This article explores ten quick and effective workouts you can do at your desk, offering a practical solution to stay active and healthy in a busy work environment.

The Importance of Desk-Based Workouts

Sitting for prolonged periods is associated with numerous health risks, including obesity, heart disease, and decreased mental well-being. Desk-based workouts, or 'deskercise,' provide a way to break the cycle of inactivity, boost energy levels, improve posture, and enhance overall health without needing to leave your workspace.

1. Seated Leg Lifts

An excellent exercise for strengthening your core and leg muscles is seated leg lifts. While sitting, straighten one or both legs and hold in place for a few seconds. Lower them back to the ground without letting your feet touch the floor. Repeat this for 15 reps to engage your core and leg muscles effectively.

2. Chair Squats

Stand up from your chair, lower your body back down, stopping right before you sit back down. This squatting motion, repeated 10-15 times, is excellent for activating your glutes, thighs, and core.

3. Desk Push-Ups

Desk push-ups are a fantastic way to engage your upper body. Stand a few feet away from your desk, place your hands on the edge, and perform push-ups. This movement targets your chest, shoulders, and arms.

4. Seated Abdominal Twist

To engage your oblique muscles, sit in your chair with your feet flat on the ground. Place your right hand on the back of your head and twist your torso, bringing your right elbow towards your left knee. Repeat on the other side. Perform 10-15 twists on each side.

5. Chair Dips

For a tricep workout, chair dips are highly effective. With your hands on the edge of your seat and feet extended in front of you, lower your body down and push back up. Ensure your chair is stable before doing 10-15 dips.

6. Seated Calf Raises

While sitting, raise your heels off the ground as high as possible, engaging your calf muscles. Lower back down and repeat for about 20 reps. This exercise can be done almost unnoticed, making it perfect for a quick workout.

7. Shoulder Blade Squeeze

Combat the effects of poor posture by squeezing your shoulder blades together. Hold for 10 seconds and release. Repeat this 10-15 times to strengthen your upper back muscles.

8. Ankle Rotations

Rotate your ankles in clockwise and counterclockwise directions for about 10 rotations each. This improves ankle flexibility and can reduce the risk of stiffness.

9. Seated Marching

While sitting, march your legs up and down, elevating your knees as high as possible. This is a great way to get your blood circulating and can be done for 1-2 minutes.

10. Neck and Shoulder Stretch

Lastly, relieve tension with neck and shoulder stretches. Gently tilt your head from side to side and roll your shoulders backward and forward. These stretches help to reduce stress and prevent neck and shoulder pain.


Incorporating these desk-based exercises into your daily routine can make a significant difference in your physical health and mental well-being. These 'deskercises' are quick, effective, and can be done with minimal disruption to your work. By integrating movement into your workday, you combat the risks associated with a sedentary lifestyle, promote your health, and potentially enhance productivity and focus.

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