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22 Easy Office Workouts to Do Every Week

Tired of feeling sluggish and sedentary during your workday? It’s time to shake things up and give your office routine a healthy boost! 

We can’t say this enough, but adding just a little exercise into your daily work life can have a remarkable impact not just on your productivity but on your physical health, too. 

In this article, we’ll explore easy office workouts specifically designed for the work environment. Say goodbye to those days of sitting for hours on end, because we’re about to introduce you to a whole new world of office fitness. 

Let’s dive right in!

What Are Easy Office Exercises For Busy People?

Stretching and Warm-Up

Easy Office Workouts to Do Every Week

Before diving into any physical activity, taking a few minutes to stretch is essential to prepare your body for movement and reduce the risk of injury. Stretching not only helps to increase flexibility but also improves blood circulation, enhances muscle coordination, and promotes overall relaxation.

Neck Rolls, Shoulder Rolls, and Arm Circles

  • Stand with your feet shoulder-width apart and relax your body. 
  • Slowly roll your neck in a circular motion, first with your head forward then rotate in one direction and then in the opposite direction. 
  • Then, perform shoulder rolls by lifting and rotating your shoulders forward and backward. 
  • Finally, extend your arms straight out to the sides and make small circles with your hands, gradually increasing the size of the circles.

Ankle Stretches and Calf Raises

  • Sitting in your desk chair, place your feet level on the floor, shoulder-width apart. 
  • Lift one foot off the ground and rotate your ankle in circles, both clockwise and counterclockwise. This exercise helps to improve ankle flexibility and mobility. 
  • Then, perform calf raises by raising your heels off the ground while keeping your legs extended and engaging your calf muscles. 
  • You can also put on some ankle weights to add resistance.
  • Repeat these exercises for both legs, ensuring a gradual and controlled movement.

Hip Flexor Stretches and Standing Forward Bend

  • Stand up and position yourself near your desk or a stable chair. 
  • Take a step forward with your left leg outward, keeping your feet apart. 
  • With your knees bent slightly and your right leg straight, shift your weight forward, feeling a stretch in the front of your right hip. 
  • Hold this same position for a few seconds, then switch legs and repeat the stretch. 
  • Next, stand tall with your feet hip-width apart, hang forward from your hips, and slowly lower your torso towards your legs. 
  • Keep your back straight and allow your arms to hang loosely. This stretch targets the hamstrings and lower back.

Exercises for Upper Body

Easy Office Workouts - Upper Body

To maintain a well-rounded office workout routine, it’s important to dedicate some time to strengthening your upper body muscles. These exercises can be conveniently performed in your private office space and help counteract the effects of prolonged sitting. Let’s explore a few office-friendly exercises that target the arms, shoulders, and back.

Desk Push-Ups

  • Stand a few feet away from your desk, placing your hands shoulder-width apart on the edge. 
  • Step your feet back until your body forms a straight line. 
  • Lower your chest towards the desk, your elbows in a slight bend, and then push back up. 

Triceps Dips

  • Sit on the edge of the chair, placing your hands on either side of your hips. 
  • Walk your feet forward, supporting your weight with your hands. 
  • Bend your elbows and lower your body towards the ground, keeping your back close to the chair. 
  • Push back up to the starting position, engaging the muscles at the back of your upper arms.

Chair Squats

  • Stand in front of your chair with your feet shoulder-width apart. 
  • Keep your feet flat on the floor and lower your body down as if you were sitting in a chair. 
  • Pause briefly, then push through your heels to stand back up, activating your leg muscles.

Seated Bicycle Crunches

  • Sit tall, place your hands behind your head, and lift one foot off the ground, bringing your knee towards your chest. 
  • At the same time, twist your torso, bringing your opposite elbow towards the lifted knee.
  • Alternate sides in a smooth, controlled motion. 

Shoulder Blade Squeezes 

  • Sit straight in your chair and roll your shoulders to the front. 
  • Then, squeeze your shoulder blades together, feeling the muscles between your shoulder blades engage.
  • Hold for a few seconds, then release.

Arm Curls Using Water Bottles or Small Weights

  • Hold the water bottles or weights in your hands, palms facing forward, and let your arms hang naturally by your sides. 
  • Slowly bend your elbows, bringing the weights towards your shoulders, and then lower them back down. 
  • Repeat this motion for a set of repetitions, focusing on maintaining proper form and control throughout the exercise.

Exercises for Lower Body

Easy Office Workouts - Lower Body

To round out your office workout routine, pay attention to the lower body as well. Strengthening and maintaining flexibility in the legs, hip flexors, and glutes can improve overall stability and support proper posture. Let’s explore some exercises that you can easily incorporate into your office exercises to engage your lower body.

Leg Lifts 

  • Begin by sitting tall in your desk chair with your feet level on the floor. 
  • Lift one leg straight out in front of you, keeping it parallel to the ground. 
  • Hold for a few seconds, then lower your leg back down. 
  • Repeat on the other side.

Desk Planks

  • Begin by placing your forearms on the edge of your desk, ensuring that your elbows are directly under your shoulders. 
  • Step back into a plank position, aligning your body in a straight line from head to toe. 
  • Engage your core and hold the position for as long as you can maintain proper form. 


  • Start by standing tall with your feet as wide apart as your shoulders. 
  • Take a step forward with your right foot, lowering your body until your right thigh is parallel to the ground, and your left knee is hovering just above the floor. 
  • Push through your right heel to stand back up, then repeat the lunge on the other leg.

Standing Desk Leg Stretches

  • Stand tall with your feet apart and hinge forward at the hips. 
  • Keeping your legs straight, gently reach towards your toes, feeling a stretch in the back of your legs. 
  • Hold the stretch for a few seconds, then slowly return to the starting position. 

Ankle Rotations

  • Lift one foot off the ground and rotate your ankle in a circular motion
  • First in one direction and then in the other.

Cardiovascular and Full-Body Exercises

Easy Office Workouts - Cardio and Full Body

To elevate your heart rate and engage multiple muscle groups, it’s important to include cardio and full-body exercises in your office workout routine. These exercises will not only increase your calorie burn but also improve cardiovascular health and overall fitness. Let’s explore some effective exercises that you can easily incorporate into your workday.

Jump Rope (Using Imaginary Rope)

  • Begin by standing with your feet shoulder-width apart and your knees slightly bent. 
  • Keep your core tight and start jumping, making small hopping motions while swinging your arms as if you were holding a rope.
  • Jump for a few minutes, gradually increasing the duration as your fitness level improves. 

Seated Bicycle Exercises

  • Sit tall on your office chair with your feet level on the floor. 
  • Lift your knees and perform a cycling motion in the air, as if you were pedaling a bicycle.
  • Continue for a set period, focusing on maintaining a steady pace and engaging your abdominal and oblique muscles. 

High Knees

  • Begin in a standing position, your feet apart and your arms by your sides. 
  • Lift one knee as high as you can, while simultaneously driving the opposite arm forward. 
  • Lower your leg and repeat on the left or right knee, alternating the movement between your legs. 
  • Perform high knees for a set duration, aiming for a brisk pace. 

Desk Step-Ups

  • Find a stable chair or step stool near your desk. 
  • Place one foot on the elevated surface and push through your heel to lift your body. 
  • Step down and repeat with the opposite leg. 
  • Continue alternating between legs for a set number of repetitions. 

Standing Desk Walking Exercise

  • Instead of sitting for extended periods, stand up and walk in place or around your office space.

Stretching and Relaxation

Easy Office Workouts- Stretching and Relaxation

After completing a workout or engaging in physical activity, don’t forget to dedicate time to stretching and relaxation. This helps cool down your body, prevent muscle tightness, and promote overall flexibility and well-being.

Stretching also allows your body to recover and prepares you for your next workout. Let’s explore some gentle stretches and relaxation techniques that you can incorporate into your office routine.

Neck Stretches, Seated Forward Bend, and Seated Twist

  • To release tension in your neck and upper back muscles, start with neck stretches. Sit tall in your office chair, feet flat on the floor, and shoulders relaxed. 
  • Slowly tilt your head to one side, bringing your ear closer to your shoulder. 
  • Hold for a few seconds, feeling the stretch along the opposite side of your neck. 
  • Repeat on the other side. 
  • Next, perform a seated forward bend by extending your legs straight in front of you. 
  • Slowly hang forward from your hips, reaching towards your toes or shins. 
  • Feel the stretch in your hamstrings and lower back. 
  • Finally, incorporate a seated twist by placing one hand on the opposite knee and gently twisting your torso, looking over your shoulder. 

Breathing Exercises

  • Find a comfortable seated position, either in your swivel chair or on a cushion on the floor. 
  • Close your eyes and take a deep breath in, filling your lungs with air. 
  • Slowly exhale, allowing any stress or tension to leave your body. 
  • Repeat this deep breathing pattern several times, focusing on the sensation of your breath entering and leaving your body.

Mindfulness Techniques

  • Close your eyes and bring your attention to different areas of your body, starting from your toes and moving upward. 
  • Notice any sensations or areas of tension, and consciously relax those muscle groups as you continue scanning your body.

Why Do Office Workers Need to Exercise?

Office workers need to exercise for several reasons. One, sitting for prolonged periods can lead to various health issues such as knee pain, weight gain, and muscle tightness. Regular exercise helps alleviate these concerns by engaging different muscle groups, especially the core muscles, which support proper posture and prevent discomfort.

Also, exercise helps burn calories, promoting weight management and overall well-being. By getting active, office workers can get their blood flowing, improve circulation, and reduce the risk of cardiovascular disease.

Which Exercise Is Best For Office Workers?

One of the best exercises for office workers is simply having standing desks, or if lucky, treadmill desks in their workspace. This allows for a more active and dynamic posture, engaging the leg muscles and promoting better circulation. 

Also, desk exercises that can be done discreetly at the desk, such as chair squats and leg lifts, are highly effective for office workers. These exercises utilize one’s own body weight and target the lower body muscles while seated. 

Another beneficial exercise for office workers is using a stability ball as an alternative to a traditional chair, which helps improve core strength and stability.

How Can I Exercise While Sitting At My Desk?

Several exercises can be done while sitting at a desk to combat the sedentary nature of office work. One effective exercise is knee lifts, where you lift one leg at a time towards your chest while keeping your back straight. This engages the leg and abdominal muscles. 

Another exercise is ankle rotations, where you rotate your ankles in clockwise and counterclockwise directions to improve ankle mobility. 

You can perform seated leg extensions by straightening one leg at a time and holding for a few seconds, targeting the quadriceps. These desk exercises can be done discreetly and help maintain muscle activity while seated at your desk. And you can even replace your office hair with an exercise ball.

Final Note

Now you have the power to transform your office experience from a sedentary slump to an energizing and productive journey. By squeezing these easy office exercises into your weekly routine, you’ll reap a multitude of benefits—say hello to improved physical health and increased productivity. 

So, don’t hesitate any longer! Lace up those shoes, stretch those muscles, and let the magic of office exercises elevate your workday to new heights. Trust us, your body and mind will thank you for it!

Frequently Asked Questions

How can I lose belly fat while working in the office?

Losing belly fat while working in the office can be a challenge, but with a few simple strategies, you can make progress. You can do desk planks to engage your core or sneak in some chair squats when you have a moment. Take short walks or stretch to get your body moving.

But losing belly fat is not just about exercise. Your diet plays a crucial role too. Focus on eating a balanced diet with plenty of fruits, veggies, and lean proteins.