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8 Exercises You Can Do at Your Desk

July 25, 2019 3 min read

As a full-time employee, I have the luck of having my own office space, but this also means that I am sitting down all the time (except for those trips I take to the bathroom and break room). This has not only caused me to feel tired, but it has also played a part in my weight gain.

Sure, not everyone gains weight from sitting all day, but every body is different and mine usually craves movement.

So for those needing ideas on how to workout during office time, here are 8 exercises you can do at your desk.

1. Squats

You don’t need to leave your desk to do squats, all you need is your chair.

Lift yourself up slightly from your chair and then go back down towards your chair. Do not sit down! Repeat this a few more times.

2. Walk instead of emails

Sure, this one isn’t really a desk exercise, but I definitely needed to list this one. I can’t tell you how many times I send emails to my co-workers. Sending emails is much easier, especially when there’s so much to do in the office, but we can’t let that be an excuse.

So instead of sending emails, walk to your co-worker and get your workout on! It may not feel like a workout, but any type of movement is good for you, especially in an office environment.

3. Take the stairs

Okay, this is another one that doesn’t require your desk…(I promise this is the last one!).

If you have stairs at your job, use them! If I had them, I would definitely use them, but unfortunately I don’t have any at work.

Not only is this a great way to exercise at work, but you also avoid getting stuck in the elevator (like I did once…).

4. Stretch

I’m not talking about stretching your arms up followed by a yawn. I’m talking about standing up and touching your toes! Take your time to stretch a bit.

5. Calf Raises

Looking to sculpt your calves? Then do calf raises. Every time you get up to go print something, go to the restroom or go to lunch, do calf raises before leaving your desk. Do 3 sets of 15, if possible or a set will work as well, if you do it throughout the day.

6. Bicep Curl

You don’t need a dumbbell for this, all you need is a heavy stapler.

Hold the stapler using one hand with the palm facing upwards. Starting low, bend the elbow and curl the arm up towards the chest. If your stapler isn’t heavy, try using a water bottle or anything that weighs.

7. Squeeze your Glute

You don’t have to move from your desk to do this one. All you have to do is squeeze your glutes as much as you can and hold for about 30 seconds. Release and do it again.

8. Lunges

This is another workout you can do at your desk. All you have to do is put one leg in front of the other and gently lower the knee of your back leg down. Do 3 sets of 10.

There’s plenty of ways to get a good workout at work, especially if you have your own desk. So rather than feeling tired and grumpy, follow the exercises above and do them while at your desk. 

What exercises do you do at at your desk?


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Exercises you can do at your desk

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  • Khadija Mo. August 7, 2019 at 3:56 pm

    Wow! This is really helpful! I’ll surely start doing them! 😀 thank you for sharing & have a wonderful day! <3

    • Hanny August 22, 2019 at 12:35 pm

      Thanks! I’m glad these are helpful

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    About Me

    About Me


    Hola! I'm Hanny and I have been traveling since the age of three. Although, I grew up traveling, it wasn't until 2013, when I decided to start a blog. Read More

    xoxo Hanny

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