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Workouts for Office | 15 Best Ideas to Try Now | 2024 Updated


Astrid Tran 22 April, 2024 9 min read

What are the best Workouts for Office?

Office life often keeps us tied to our desks for long hours, leaving no room for physical activity. This sedentary lifestyle can lead to a range of health problems, from stiffness and discomfort to reduced productivity and increased stress levels.

However, if you know how to incorporate quick and effective workouts into your office work routine, not only will you help combat the adverse effects of sitting for long periods, but it will also increase your energy, concentration, and overall health.

Below is a list of 15 effective Workouts for Office that you can easily incorporate into your daily work routine. These exercises will help you stay fit, focused, and energized throughout the workday.

workouts for office
Importance of Workouts for Office | Image: Shutterstock

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Workouts for Office - Leg and Lower Body Exercises

For the leg and lower body, here are some 7-minute office workout ideas to help workouts for offices look never so easy.

1/ Desk Chair Leg Extensions: While seated, straighten one leg and hold it parallel to the floor. Flex your quadriceps muscles, hold briefly, and then lower your leg. Alternate between legs.

⇒ Strengthening the quadriceps, improved knee stability, and enhanced thigh muscle tone.

2/ Stair climbing: Take advantage of your company stairs. Climb up and down for cardiovascular exercise. When you first start practising, practice at a comfortable pace and gradually increase the intensity.

⇒ Increase cardiovascular fitness, burn calories, and improve lower body strength, especially in the glutes, thighs, and calves.

5 minutes Workouts for office
5 minutes Workouts for office | Image: iStock

3/ Seated Knee Extensions with Resistance (using a resistance band): Sit with your feet flat on the floor. Loop a resistance band around your ankles. Extend one leg straight out to the side against the band's resistance. Repeat on the other side.

⇒ Strengthens hip abductors and thigh muscles.

4/ Wall sit: Rest your back against the wall. Imagine you are sitting in a chair. Slide your back down the wall until your knees are bent at a 90-degree angle. Hold this position for as long as is comfortable.

⇒ Exercise your leg muscles and increase endurance.

Regular practice of these exercises can offer numerous advantages in terms of enhancing lower body balance and overall well-being. This is especially valuable as the lower body is often less subjected to physical stress.

Workouts for Office - Upper Body and Arm Exercises

Which workouts for office help to train your upper body and arm effectively? Check out the top 3 easy to learn and practice exercises as follows:

5/ Desk Push-Ups: Stand facing your desk. Place your hands on the edge of the desk, slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels. Lower your chest toward the desk by bending your elbows. Push back up to the starting position.

⇒ Strengthens your chest, shoulders, and triceps, improving upper body strength and posture.

6/ Tricep Dips (using a stable surface): Sit on the edge of a stable surface, like your desk or a sturdy chair. Place your hands on the edge with your fingers pointing forward. Slide your hips off the surface and lower your body by bending your elbows. Push back up to the starting position.

⇒ Targets and tones your triceps (the muscles on the back of your upper arms).

how to stay in shape with an office job
How to stay in shape with an office job - Workouts for office program | Image: Shutterstock

7/ Door Frame Pull-Ups: Find a sturdy door frame. Grip the frame with both hands, palms facing you. Hang from the frame and pull your chest toward the frame. Lower yourself back down.

⇒ Targets your back and biceps, improving upper body strength.

These upper body and arm exercises can be incorporated into your office routine to strengthen and tone various upper body muscle groups, improve posture, and alleviate tension. It's important to choose the appropriate weight or resistance level for each exercise to ensure safety and effectiveness.

Workouts for Office - Core Exercises

How to do workouts for office that involve the use of your stomach muscles and back muscles in a coordinated way? Take some time to practice the following exercises and you will be surprised how easy and effective they are towards your core muscles.

8/ Seated Russian Twists: Sit with your feet flat on the floor and knees bent. Slightly lean back, maintaining good posture. Interlace your hands and twist your upper body to one side and then the other.

⇒ Seated Russian twists are excellent for targeting your oblique muscles, promoting a more defined waistline, and boosting core strength.

9/ Planks (do short intervals): Sit on the edge of your chair with your feet on the floor. Place your hands on the chair seat, fingers facing forward. Raise your body off the chair, maintaining a straight line from head to heels. Hold this plank position for brief intervals, such as 10-20 seconds.

⇒ Planks engage and strengthen your entire core, including the abdominals, obliques, and lower back, while also aiding in better posture.

1 minute office exercises
Easy workouts - 1-minute office exercises

10/ Standing Torso Twists: Stand with your feet hip-width apart. Extend your arms straight out to the sides. Rotate your upper body to one side, then back to the center, and repeat on the other side.

⇒ Standing torso twists engage your obliques, boost spinal flexibility, and strengthen the core.

11/ Seated Knee Extensions: Sit with proper posture and your feet flat on the floor. Extend one leg straight in front of you, hold it briefly, lower it, and repeat with the other leg.

⇒ These exercises strengthen the core and engage the lower abdominal muscles.

Doing these core exercises in your daily office routine can help you develop a strong and stable core, leading to improved posture, reduced chances of back discomfort, and enhanced overall core muscle strength. Be sure to perform them correctly and regularly for the best results."

Workouts for Office - Cardiovascular and Energy-Boosting Exercises

Cardiovascular and Energy-Boosting Exercises are also extremely important to your mental and physical health as well. Don't give up, you are going to the final point.

12/ High Knees March (marching in place with high knees): Stand with your feet hip-width apart. Start marching in place while lifting your knees as high as possible with each step. Maintain a brisk pace.

⇒ High knees marching elevates your heart rate, boosts cardiovascular fitness, and strengthens leg muscles.

best exercise for office workers
The best exercise for office workers

13/ Running in Place: Stand with your feet comfortably hip-width apart. Start jogging in place, lift your knees, and swing your arms naturally like you're actually jogging. Run at a moderate, steady speed and increase intensity after getting used to it

⇒ Running in place helps improve cardiovascular endurance, burn calories, and strengthen the legs.

14/ Butt Kicks (jogging in place while kicking your heels toward your glutes): Stand with your feet hip-width apart. Begin jogging in place while actively kicking your heels toward your glutes with each step. Maintain a steady pace.

⇒ Butt kicks help raise your heart rate, enhance cardiovascular fitness, and target hamstring muscles.

15/ Standing Leg Raises: Stand tall with your feet together. Lift one leg straight out in front of you as high as possible while maintaining balance. Lower it and repeat with the other leg. 

⇒ This exercise increases heart rate, enhances balance, and strengthens leg muscles.

Adding these heart-healthy exercises to your daily office routine can boost your energy, improve your cardiovascular health, and enhance your overall fitness. Ensure you do them at a pace that feels comfortable for you and take precautions to avoid any potential injuries.

Key Takeaways

These are the top simple exercises for office workers. 3 workouts a day and make it a habit, your body and mind will reap the rewards.

Workouts For Office - Frequently Asked Questions

Which exercises can I do at the office?

You can engage in a variety of office-friendly exercises. Consider seated exercises like leg lifts, seated marches, or knee extensions. You can also utilize your chair for chair squats or desk chair leg extensions. Don't forget to take short breaks to stand, stretch, or walk around the office.

What are five exercises you can do at your desk?

It is possible to do some simple workouts when you are at your desk. Here are five convenient ways to do that:
- Seated leg lift: Lift one leg at a time while remaining seated.
- Chair squats: Stand up and sit back down using your chair.
- Desk chair leg extensions: While seated, extend one leg straight out briefly.
- Seated torso twists: Sit upright and gently twist your upper body from side to side.
- Seated knee extensions: Maintain good posture and extend one leg at a time.

How to stay healthy when sitting all day?

Let's be honest, how come we stay healthy while sitting at the office all day long? It won't be impossible unless you continue to do the following light activities:
- Regular Movement: Take frequent breaks to stand up, stretch, and move around. This helps combat the negative effects of prolonged sitting, such as muscle stiffness and reduced circulation.
- Ergonomic Workspace: Ensure your desk and chair are ergonomically set up to promote good posture and reduce strain on your body.
- Healthy Eating Habits: Opt for nutritious snacks and meals, stay hydrated, and avoid mindless eating at your desk.
- Regular Exercise: Incorporate regular physical activity outside of work hours, including both cardiovascular and strength-training exercises.
- Stress Management: Practice stress-reduction techniques like deep breathing and mindfulness to counteract the mental and physical toll of a sedentary job.

Ref: Snacknation | Healthline