Pain Free Working

13 Aerobics Exercises at Work

Having to work almost everyday and for long hours leaves almost no time for any kind of workout. Due to numerous office work, pushing deadlines and such, a lot of people have simply foregone going to the gym or even doing any type of exercise each day. Employees coming home from a long-haul workday would rather spend their time sleeping or not doing anything than get up and do a workout. 

According to the CDC, having a minimum of 150 minutes of workout a week is recommended to reduce the risk of illnesses such as diabetes, heart disease, loss of bone and muscles strength. Sitting at work all day long contributes greatly to our sedentary lifestyles and increases the risk of the aforementioned illnesses. People at work miss out on a lot of these recommended exercise minutes. 

Don’t fret though for there’s another way to be fit. You can still get your daily recommended workout minutes without hitting the gym. How, you ask? By doing desk exercises, of course! With these office exercises, you can get your heart rate rising and your blood flowing without even having to leave your office desk. Just doing a couple of these workouts in your office chair throughout the day can strengthen your muscles, support your body in having a less sedentary lifestyle, and be on the road to better health. Trust us, your body will thank you for it.

Exercise at Work With Your Co-Workers

Doing an exercise everyday can lead you to the road to better body and health. While you may not have time for the gym, you can still have the body you’re aiming for by doing even just one of these office workouts. We promise you that you don’t even have to get up on your feet, these can be done in your own office chair and with the use of your desk. All you need is your body, hands, chair, and work table. However, some of these exercises require a water bottle so be sure to keep one on your work desk. 

The best thing about an office workout is that you can also rope in your co-worker with you. Whether it’s your table mate or the entire office, doing one or two exercises can definitely help lower stress in the office and might even lead to a very productive day. 

If you’re ready to tone your arms, abs, shoulders, body, and more, then check out these exercises we’ve rounded up for you. These can be done during your lunch break or even while you’re in the middle of conference calls. 

Desk Chair Squats

While on your chair, lift up your hips until they are hovering. Hold your arms out for balance. Hold your pose for 2-3 seconds, and then stand all the way up. Repeat for 16 reps.

Shoulder Shrugs

For this, raise both your shoulders up towards your ears and hold for a few seconds and then release. Repeat for a couple of times.

Reach and Bend

Extend your arm over your head. Try to reach out as far as you can to the left and gently bend over. Hold for a few seconds before doing it the other way. Repeat as much as you want.

One-Leg Squat

Ensure that your work chair is stable. First, take one foot a bit in front of your other. Next, use your hands for leverage as you push up into a one-legged squat, hovering above your chair and keeping your other leg on the floor for balance. Lower yourself and repeat by coming a few inches off the chair for a total of 12 reps. Repeat on the other side once done. 

Side Bends

Hold a water bottle with both hands, and then stretch it up over your head with your arms straight. Next, gently bend to the left as far as you can while contracting the abs. Come back to the center and repeat the motion to the right. Do about 10 reps to complete. 

Tricep Dips

This one calls for a desk or a chair that doesn’t have any wheels on it. Position your hands shoulder-width apart on the desk or chair. Next, move your butt off the front with your legs extended out in front of you. Straighten your arms while keeping a little bend in your elbows to keep tension on your triceps and not on your elbow joints.

Biceps Curl

Hold a water bottle in your right hand. With your abs and spine straight, curl the water bottle towards the shoulder for a total of 16 times. Repeat on the other side. 

Seated Leg Raises

Sit upright in your chair and straighten your left leg parallel to the floor. Hold it in place for 10 seconds. Next, lower it, and then repeat with your right leg. Do 15 reps for each leg.


Don’t worry, these push-ups don’t require you to make space on the floor of your office. To do this, Place your hands on the edge of your desk, hip width apart. Move your feet away as far as possible from the body until you’re in an almost push-up-like position. With your knees locked, lower your body using the strength of your arms until your chest is nearly touching the table or chair. Push back up until you’re in the starting pose again. Do about 10 reps for each set.

Front Raise to Triceps Press

For this workout, first sit tall with your abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and continue lifting all the way up over your head. Once your arm is next to the ear, bend your elbow, taking the bottle behind you and contracting the triceps. Straighten the arm and lower down. Repeat for 12 reps on each arm.

Wall Sits

Having an office-wide meeting with your co-workers? This exercise is the perfect opportunity to let your fellow employees acquire all the seats while you stand against the wall. As the name of this workout implies, this one needs to be done against the wall. 

Rest your back flat on it and scoot your feet away from the wall until your knees are bent at about 90-degree angle. You can use your hands to support you against the wall. Hold this position as long as you can, and then stand up straight. Wait for 30 seconds, and then repeat about five more times. 

Arm and Feet Pumps

While seated on your chair, pump both of your arms over your head for 30 seconds while rapidly tapping your feet on the floor for 30 seconds. This should be done similar to a football-drill style. Repeat about 3 to 5 times. 

Hip Flexion

Sit tall with your abs in and lift your left foot off the floor a few inches, knee bent. Hold the pose for 2 seconds, and then lower and repeat for 16 reps. Repeat on the other side. 

How was that for a great office workout? Whether you did them alone or together with your co-workers, the important thing is that you were able to get your blood pumping even while seated on your desk chair. Continue doing them as your new daily fitness routine and see just how much your body and health improves over time.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.