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No time and energy to squeeze a workout into your busy work schedule? Maybe all you need is a simple and fun exercise guide to follow along as you stretch and work out that lethargic and tired body. And no, we’re not talking about hitting the gym or hiring a fitness instructor.
Simply visit Youtube, and voila! You get a treasure trove of exercise videos you can follow at work, no fancy equipment or gym membership is required. From quick and easy stretches to full-body workouts, there’s something for everyone on this platform.
Here we’ll give a run-down of Youtube exercise videos you can follow at work, according to workout types.
YouTube as a Platform for Fitness
Fitness may not be the first thing that comes to mind when you think of YouTube. However, in recent years, the platform has grown significantly in popularity as a venue for coaches, trainers, and fitness lovers to share their knowledge and help others in achieving their fitness objectives. With searches for “home workout” rising by more than 200% in 2020, it has established itself as a go-to source for home fitness videos.
Why? One factor is convenience. Finding time to go to the gym or take fitness classes can be difficult because so many people lead busy lives. But with platforms such as YouTube, people can get free, on-demand access to high-quality workout videos. Plus, YouTube has a vast library of content that allows people to find workouts that cater to their specific fitness levels, goals, and preferences.
Exercise Videos by Workout Type
Desk Stretches
5 Stretches At Your Desk (Without Getting Up) by Back Intelligence
Learn how to perform 5 quick mobility stretches at your desk to relieve tension and stiffness and stimulate blood flow.
Yoga at Your Desk by Yoga with Christine
This exercise routine is ideal for people who spend a lot of time at computers or in cubicles and want to squeeze in a quick yoga break or for people who are in the healing process and want to practice a little bit of opening with the support of a chair.
Chair Workouts
Seated Lower Body Strength and Cardio Routine by Fitness Blender
Get ready for 18 different exercises for your quads, hamstrings, and core. Grab your chair and some water as you follow along for about 15 minutes, no repeats, each in 40 seconds go and 10 seconds rest.
10-Minute BodySit Seated Cardio Workout by BodyFit by Amy
This chair-based workout uses bodyweight cardio routines to get your heart rate up and your muscles stronger. Offers solutions for all levels of fitness.
Cardio Exercises
10-Minute Silent Cardio / No Jumping / No Equipment by Pamela Reif
This rigorous cardio exercise will raise your heart rate, burn calories, and tone your muscles all at once. The video is in full so you may just perform any workout. Take breaks if you need them. It’s not particularly intense, but it is undoubtedly challenging.
30-Minute Standing Cardio Workout by POPSUGAR Fitness
Raise your heart rate without having to get on the mat with this cardio exercise that you can perform while standing anywhere. Your endurance will be boosted by these cardio exercises, and every muscle will be used.
Strength Training
45-Minute Total Body Strength Workout without Equipment by HASFit
This strength routine is broken into 5 parts starting with a warm-up, moving on to your legs, upper body, and abs, and ending with a cool-down aimed at improving flexibility.
25-Minute Strength Workout by Evolve Functional Fitness Workouts
Evolve Functional Fitness team members will guide you through a sequence of slow, deliberate movements that increase strength by putting your muscles through prolonged tension.
Flexibility Exercises
Beginner Flexibility Routine (Stretches for the Inflexible) by MadFit
Getting rigid from all-day sitting? This 30-minute stretching program can help you become more flexible. Fantastic for newbies or anyone in need of a great stretch!
30-Minute Yoga Stretch – Full Body Flexibility Yoga by Yoga with Kassandra
With this 30-minute flexibility yoga practice, you can stretch from head to toe. Although this isn’t necessarily an “easy” session, the emphasis is primarily on stretching to increase flexibility and feel great in your own skin when you’re pressed for time.
Core Strengthening
8-Minute Abs & Core Finisher by The Body Coach TV
Eight exercises in 45 seconds of work and 15 seconds rest, targeting the cores, the obliques, and all the muscles around to strengthen your body and get your posture working better.
5-Minute Flat Abs Workout by Love Sweat Fitness
Use this 5-minute ab workout to flatten your stomach and tone your abs. The host of PopSugar Fitness Anna Renderer is here with Katie.
HIIT Workouts
20-Minute HIIT Workout / No equipment, No noise, No impact by Natacha Océane
A 20-minute HIIT workout that burns fat without any equipment, noise, or impact that you can perform anywhere and easily follow! It’s a circuit of five workouts that is repeated four times!
20-Minute HIIT Workout with Warm Up and Cool Down by Fitness Blender
HIIT routine with warm-up and cool-down so you don’t worry about doing it alone and have no equipment to get this all done. All set!
Low-Impact Workouts
30-Minute Fat Burning Home Workout for Beginners by Body Project
30 minutes of low-impact exercise will keep you moving while being careful with your joints. This program’s workouts are all low-impact, practical, and efficient.
20-Minute Low Impact Cardio Workout | All Standing | No Repeats by fitbymik
There’s no jumping in this strenuous exercise regimen, and no floor movements so your wrists won’t get sore. The intervals will last 45 seconds on and 15 seconds off. So let’s start working up a sweat!
Indoor Walking
1 Mile Happy Walk | Walking Workout by Walk at Home
A quick walk is a fantastic method to get some daily exercise in without working up a sweat. Join Leslie Sansone and her fun group of instructors with an easy-to-follow fitness walking regimen that’s perfect for beginners and seniors.
Walking Workout for Weight Loss | 15-Minute Walk at Home by Lucy Wyndham-Read
This walking program for weight loss combines full-body movements with low-impact walking routines. So be ready to enjoy a low-impact fitness walk for 15 minutes at home; no equipment is required.
Breathing Exercises
Reunite With Your Breath | 19-Minute Breath Practice by Yoga with Adriene
Just a few deep inhalations and exhalations can help you reconnect with your breath. As you learn to build breathing techniques for reducing stress and anxiety as well as for overall balance and well-being, keep your body nice and low to the ground during this session.
Deep Breathing Exercises for Beginners by Michelle Kenway
Michelle demonstrates how to deep breathe in 4 easy steps for enhancing lung capacity and oxygen uptake, recovering from an illness or surgery, and lowering stress and weariness.
Tips on Following Video Exercises
Some important tips to keep in mind when following video exercises on YouTube:
- Focus on Proper Form: Proper form is essential for preventing injuries and getting the most out of your workout. Take the time to learn the correct form for each exercise before attempting them, and pay attention to the instructor’s cues during the workout to make sure you are performing the exercises correctly.
- Modify as Needed: Not every exercise will be suitable for your fitness level or physical abilities. Be prepared to modify exercises as needed, such as performing a modified push-up instead of a full push-up or using lighter weights than what the instructor is using.
- Check Your Surroundings: Make sure that you have enough space and a safe environment to perform the exercises. Remove any potential hazards or distractions from the workout space to minimize the risk of injury.
- Warm-Up and Cool Down: Just like with any exercise routine, it’s essential to warm up before and cool down after the workout. The instructor may not always include a warm-up or cool-down in the video, so be sure to incorporate your own before and after the workout.
- Listen to Your Body: It’s important to listen to your body and not push yourself beyond your limits. If an exercise doesn’t feel right or causes pain, stop and modify or skip it altogether. Always prioritize your safety and well-being during any workout.
- Don’t Compare Yourself to Others: It’s easy to get caught up in comparing yourself to the instructor or other participants in the video. Remember that everyone has their own fitness journey, and focus on your own progress and improvements.
- Check with Your Doctor: You should consult your doctor about your health before exercising in order to prevent any risk or injury. You exercise at your own risk if you conduct any fitness activities unsupervised, such as in these videos.
Final Note
Take a few minutes out of your day to move your body and stretch. It will certainly help improve your mood, productivity, and overall health. So, the next time you feel stuck at your desk, give one of these videos a try and see how much better you feel. Your body will thank you!
