New Top 30 Office Workouts to Keep You Fit

Workouts You Can Do in Office | Office Workout Exercises

Now no weights or fancy equipment is required. You can use your chair, desk, and even your water bottle for office workout exercises.

Here’s a sample 5-minute routine you can try:

• Desk pushups: 20 reps
• Seated knee-to-chest: 10 reps
• Squats: 10 reps
• Desk plank: 30 seconds
• Seated flutter kicks: 10 reps per leg
• Romanian deadlifts (with water bottle!): 10 reps
• Jumping jacks: 20 reps

You can extend this to a 10-minute workout by doing two rounds of this routine with a 1-minute rest in between. You can have your protein supplements for better results.

Other Office chair Workout

If you can’t swing exercises at your desk, no worries! Here are some other ways to sneak in some movement:

1. Take the stairs instead of the elevator.
2. Consider a standing desk if your work allows it.
3. Go for a brisk walk during your breaks.
4. Walk or bike to work if it’s feasible.
5. Keep some light weights or resistance bands at your office for a quick lunch break workout.
6. Walk and talk on the phone instead of sitting.
7. Staying Motivated

Top 30 Office Workout Exercises

Finding time for exercise amidst a busy schedule can be challenging. Incorporating short workouts throughout the day, even just 5 to 10 minutes at a time, can make a significant difference in staying active and boosting productivity. Here are some practical office exercises that require little to no equipment:

Triceps Dips

A chair should be placed behind you, and you should stand with your palms flat on the chair and your fingers facing away from you. Bring your heels down to the ground and extend your legs out in front of you. The next step is to push yourself back up to the starting position after you have lowered yourself until your upper arms are virtually parallel to the ground. Both the chest muscles and the triceps are targeted by this.

Desk Pushups

While facing your desk, lean against it and position your hands so that they are little wider than shoulder-width apart. Keep your arms straight. Bring your chest down towards the desk, and then push yourself back up. Repeat for a minimum of ten repetitions in order to train the chest and triceps.

Calf Raises

Maintain your balance by standing tall while gripping your chair or desk. After rising up onto your toes and holding the position for a brief period of time, return your heels to the floor. At a minimum of ten repetitions, you should focus on the calf muscles.

Squats

When you are standing, position your feet shoulder-width apart and your office chair behind you. If you keep your knees in line with your toes, you should lower yourself until your buttocks are almost touching the chair. To strengthen the quadriceps, glutes, hamstrings, and core, return to the starting position and perform the exercise ten or more times.

Chair or Desk Side Planks

Position yourself in a straight plank position with one forearm resting on your chair or desk. After holding the position for more than thirty seconds, switch sides and raise your other arm towards the ceiling. This focuses on the shoulders as well as the core.

Desk Plank

With your elbows and forearms on the ground, assume a straight plank position while leaning against your desk. Work your core and shoulders by holding this position for at least thirty seconds.

Desk Donkey Kicks

Put yourself in a plank position with your back to your desk. With the opposing knee bent at a 90-degree angle, stand on one leg. Hold your bent leg as far back as you can, then drop it back down to the starting position. To target the glutes and hamstrings, repeat the exercise ten times or more on each side.

Pistol Squats

Place one foot on the ground and the other leg out in front of you while you sit tall in your chair. Get into a standing position on the flat foot while maintaining the other leg in a straight line. Perform this exercise five or more times on each side to strengthen your quadriceps, glutes, hamstrings, and core.

Workout at Office While Standing

Lunges

Put your hands on your hips and stand tall. While doing so, take a significant step forward and bend your front leg until your thigh is practically parallel to the ground. To begin, take a step back. Perform 10–20 repetitions on each side to work the abdominal muscles, quadriceps, and hamstrings.

Side Lunges

Keep your feet shoulder-width apart while you stand. You should crouch down until your thighs are practically parallel to the ground. Take a large step to the side. To begin, take a step back. Ten or more repetitions on each side are required to work the quadriceps, hamstrings, and adductors.

Single-Leg Deadlifts

Place your hands at your sides and stand on one leg. Maintaining a straight leg position, push your hips back and reach towards the floor until your back is parallel to the floor. Come back to the beginning. Repeat the exercise at least five times on each side to work the hamstrings and glutes.

Wall Sit

Sliding down until the hips and knees are bent at a 90-degree angle, stand with your back against a wall. In order to work the quadriceps, core, glutes, and hamstrings, you should hold for at least thirty seconds.

Step-Ups

Ensure that one foot is supported by a chair or a step. Step up by applying pressure on that foot, and then proceed to step back down. To emphasize the quadriceps, core, glutes, and hamstrings, repeat the exercise ten times or more on each side.

Single-Leg Squats

Set one foot on a chair that is located behind you. Your other foot should be about two feet away from the chair when you stand. Keep your front knee over your toes as you perform a lowering motion until your back knee is close to touching the ground. Work your quadriceps, core, glutes, and hamstrings by performing this exercise ten times on each side.

Jumping Jacks

Arms should be at your sides, and your feet should be shoulder-width apart. Land with your feet further apart and your hands raised above your head. Jump back to the beginning. For a full-body workout, repeat the move ten times or more.

The Marching

The feet should be shoulder-width apart when you stand tall. While swinging the other arm, lift one knee as high as you can while in the process. As if you were sprinting in place, continue to alternate between your legs and arms. For a full-body exercise, repeat the drill ten times or more on each side.

Office Exercises That Can Be Done While Seated

Oblique Twists

Take a seat in a chair that can be rotated while clutching the edge of the desk. Through the use of your hands, twist as far to either side as you are able to. Bend your arms up and twist from the core if you do not have access to a swivel chair. In order to target the obliques, repeat the exercise ten times or more on each side.

Seated Bicycles

Maintain a lofty stance with your hands behind your head. While doing so, lift one leg and twist the elbow of the opposing arm towards it. To work the obliques and the abdominal muscles, repeat the exercise ten times or more on each side.

Leg Lifts

Maintain an upright posture. In order to release your hamstring, lift one leg straight till it comes off the seat. After holding for twenty seconds or more, switch sides to work the abdominal muscles, quadriceps, and hip flexors.

Seated Knee-to-Chest Position

Attend to the chair bottom as you sit. After bringing both knees in towards your chest, return to the starting position. To strengthen the abdominal muscles, repeat the exercise ten times or more.

Squeezes of the Gluteus

Maintain an upright posture. Try to squeeze your glutes as tightly as you can for ten to thirty seconds, and then relax them. To target the glutes, repeat the exercise ten times.

Seated Leg Extensions

Take a seat with your feet planted on the ground. To contract the quadriceps muscle, lift one leg straight out until it is parallel to the ground. Hold for a moment, and then bring it down. Perform ten repetitions on each side to work the quadriceps.

Seated Windshield Wipers

Grasp the chair with both hands and stretch your legs off the ground. As you move your legs to the right, then to the left, as far as you can go. In order to target the abdominal muscles and obliques, repeat the exercise more than twenty times.

Flutter Kicks While Seated

Sit with your legs stretched out. While lifting the other foot, lift one foot six inches, pause, and then drop the first foot. In order to strengthen the abdominal muscles and the obliques, repeat the exercise ten times or more on each side.

Office Workout Exercises that involve the use of weights

Seated Shoulder Press

Hold a dumbbell at shoulder height while sitting tall with your elbow bent at a 90-degree angle. Continue to press the weight overhead until the arm is fully extended, and then begin by lowering the back. In order to target the shoulders, repeat the exercise ten times or more on each side.

Bent-Over Rows

Using both hands, hinge forward from the hips while holding a dumbbell in position. The weight should be pulled up towards your torso while you squeeze your shoulder blades together. Bring yourself back down to the ground. In order to strengthen the upper back and the lats, repeat the exercise ten times or more.

Biceps Curls

You should be standing with a dumbbell by your side. As you get the weight closer to your shoulder, curl it up and then lower it back down. In order to target the biceps, repeat several times on each side.

Front Raises

Standing with your palm facing you, hold a dumbbell in your hand. Bring the weight out in front of you in a straight line until it is parallel to the ground. Bring yourself back down to the ground. In order to strengthen the shoulders, repeat the exercise ten times or more on each side.

Russian Twists

Take a seat on the ground with your knees bent and a dumbbell in your hand. While maintaining a straight arm position, rotate the weight to each side. Carry out ten repetitions or more on each side in order to target the shoulders and obliques.

Romanian Deadlifts

When you stand, keep your arms straight and hold a dumbbell. A hinge forward from the hips, with the butt being pushed back and the back remaining flat. While bringing the weight closer to the ground, return to the starting position. More than ten repetitions are required to work the glutes, hamstrings, and back.

Final Thoughts

Including these thirty office exercises into your daily schedule can improve your physical condition and output greatly. These workouts give a versatile approach to keep active all day, regardless of your crowded calendar or limited space. There is something for everyone from short desk-based programmes to standing exercises and weighted workouts. The most important thing is that you should have a healthy diet including vegetables brown and white eggs, pulses, etc.

Using these handy choices can help you to properly control stress, improve your mood, and keep your health objectives straight from your office. Recall, your general health can be much improved by even brief exercise sessions. You can also try alkaline diet.  Start including these workouts immediately, then savor the advantages of a more active workweek.