30 Easy Office Workouts You Can Start Today

It can be difficult to cram in a full workout on those extra-busy days. So if that time to fit exercise in sounds impossible, try breaking it up with shorter bursts of activity throughout the day.

Even 5 to 10 minutes of desk movement can get your circulation going and keep you in the game when that mid-afternoon slump hits.

Literally, no gym equipment needed — not even dumbbells or treadmills. How many times have you heard that one of the ways to hurt your workout game is by having a sedentary office job Below are 30 basic office workouts I've created easy for most people to perform with very little if any additional equipment.

1. Seated Leg Raises

This might seem silly but sit tall in your chair and lift one leg out parallel to floor. Hold for a second, then slowly lower it back into place. Repeat with the other leg. This exercise targets your lower abs and quads.

2. Desk Push-Ups

Put your palms on the table edge. Put your feet back and bend towards the desk to support you with your hands, then get that chest off of it. It works your chest, shoulders and arms harder.

3. Chair Dips

Place your hands on the edge of a chair, keep gripping it to slide or thrust your hips off and lower yourself by bending your elbows. Push up back into straight arms This targets your triceps.

4. Seated Knee Tucks

On the edge of your chair, knees into chest Pull them up and lower, but without touching the floor. Main muscles : Core, Hip flexors

5. Wall Sit

Press your back against a wall and lower yourself down until you make a 90-degree angle with both of your knees as though were in sitting position. 15 Strengthen Your Quads And Glutes Wait for this pose from 30 seconds and more.

6. Chair Squats

Get out of your chair and sit back in again without using any hands. Do another rep here, focusing on engaging those glutes & quads while improving your balance.

7. Calf Raises

Place simply behind your chair, heels of the bottom above in order that toes lift are properly off ground with balancing on toes. Lower your heels back in slowly and repeat. This workout exercise also helps in making you capable of balanced moves and lifts your calf muscles.

8. Seated Torso Twists

From a seated position (our favorite is anywhere you can unplug and relax) keep that spine bolstered by sitting upright. Instead of reaching in opposite directions, temple your hands behind the head to bring on an old friend: TORQUE!! This will give a nice stretch through the obliques.

9. Standing Desk Lunges

Step forward and lower your body into a lunge, keeping the front knee over your ankle. Continue the movement, pushing back up and switching legs. This is a glute/hamstring/quadricep killer.

10. Seated Marching

Sit tall in your chair and lift each knee, like you are marching. Its beneficial for circulation, and also is pinging your core.

11. Desk Plank

Elbows on desk and walk feet back until it forms a straight line. In the plank position, you need to keep your core tight by pulling in at low belly (connect long lower rib), along weights towards each other so engaging chest and holding scapular shoulders back.

12. Chair Pigeon Pose

Sit down and cross one ankle over the other knee Pelvis stretch: place your raised knee on your thigh. Gently push the raised indiscriminate down to excessive a morsel of fatherland in those hips area so that#19 you can indemnify this balance option and flatten out them magnificent appearance hip muscles!!! This helps get rid of lower back and hip tension.

13. Seated Arm Circles

Sit and stretch your arms out to the sides, then circle them around to smaller circles. Fartlek for 30 and then return to face the other direction. A good way to release tension in the shoulder muscles.

14. Chair Mountain Climbers

With your hands on the front edge of a chair, bring one knee at a time up toward chest in rapid running fashion. This can engage your core and help improve cardiovascular endurance as well.

15. Desk Tricep Extensions

You can stand facing a desk, hold on one side the edge and step back your feet then bend those elbows in order to lower you chest towards that desk. Push up then straighten your arms targeting the tricep.

16. Seated Side Bends

Inhale — Tuck your elbows to upper torso / In side of the chair with fingers gently holding sides. Bend over to one side two times (while keeping your core tight), then come back up and go the other way. When you do this, it helps to stretch your obliques and increase flexibility.

17. Seated Leg Crossover

One thigh over the other while seated, Twist that gentle twist (tongue twister 😉), pull your top knee to your chest with the opposite arm. It helps extend your lower back and the hips.

18. Desk Standing Side Leg Raises

Place your desk and lean against it. Raise one leg (keeping it straight)from the side, then down again. Repeat with the other leg. It targets your outer thighs and hips.

19. Seated Heel Lifts

Stead in your chair with a flat feet on the ground. Pick your heels up at the same time, leaving only toes on the ground and then lower them back to normal. This helps to work out your calves and improve circulation.

20. Seated Back Extensions

Sit with your back straight and interlock hands at the base of your skill. Slightly arch your back and lift upward through the chest, then release to neutral. It pulls your body long and for posture.

21. Desk Standing Hamstring Curls

Use your desk for support and take a stand. Two. Bend one knee to lift your heel toward your glute and replace it back down on the box Repeat with the other leg. This exercise is for your hamstrings.

22. Seated Toe Taps

Sitting down, tap your tows on the floor as fast as you can. This helps the flexibility of ankles and circulation.

23. Chair Glute Squeeze

Squeeze your glutes super hard and hold, then release while seated. Do 25 more for your glutes to activate, work and tone posing all those tall lovely girls in the class.

24. Desk Standing Calf Stretch

This is done by standing up next to your desk and put one foot back behind. Another way of doing this is by holding the Pose for 5-10 breaths and then alternating your legs, press firmly into heel to stretch calf muscles.

25. Seated Chest Opener

Take a deep breath, sit in an upright posture with hands kept behind your back. Keep your chest up and softly retract or squeeze the shoulder blades together to open the muscles in your neck, upper spine, shoulders.

26. Desk Sitting Quadricep Stretch

Stand and grab your desk to keep upright. Bend one knee and hold your ankle, pulling it towards the glutes to stretch out the quadriceps. Stay there for some seconds than change leg.

27. Seated Wrist Stretch

Extend one arm forward at shoulder height with palm facing up. Stretching your wrist and forearm gently pull on your fingers to the floor with the help of another hand. Switch arms after 15 seconds.

28. Chair Seated Ankle Circles

Sit and take one foot off ground to do small circles with your ankle. Spin in the opposite direction before circling back to balance on your other foot. Helps improve Ankle Mobility

29. Seated Shoulder Shrugs

Maintain an upright position and bring your shoulders to ear level, pause for a moment before relaxing again. Rather it helps to alleviate the stress in your next and shoulder region.

30. Desk Standing Hip Circles

You should stand up and put your hands in your hips. With the hips, large circles rotate in one direction and then go to each other. It will loosen up your hips & lower back.