Pain Free Working

An Easy 10-Move Full-Body Workout at Work

With work and other schedules occupying your day, maybe you don’t have the time to work your back, your chest, your biceps, and your triceps separately twice a week. It could be difficult to do workouts that can target specific parts of the body, especially if you don’t have much time on your hands. Worry not though, for you can still achieve muscle gain and strength by combining exercises that work several muscle groups altogether.

A full-body exercise uses a variety of muscle groups in a person’s body rather than just one. Doing full-body workouts will hit all the key muscle groups and allow you to get your daily dose of exercise in. If you’re looking to lose weight, retain muscle, build strength, or improve your fitness, try out these 10 easy full-body workouts!

10-Move Total Body Workout You Can Do Anywhere

When it comes to exercising, a lot of us would prefer to get maximum results in the shortest amount of time possible. Isolation exercises or workouts that target specific muscles are highly ideal of course, but they’re not exactly the most efficient to become fit in a limited amount of time. If you’re a busybody, full-body workouts can help you become functionally fit, help you perform better in everyday activities, burn calories, and work your muscles. Here are 10 easy moves that you can do in the office or at home!

To make sure that you get the most out of your regimen, be sure to warm up first to reduce the risk of injury. If you’re a beginner, you don’t have to complete all reps — it’s more important to go slow and steady at first until your body gets used to the workout.


Burpees require nothing else but your own body weight, making them an incredible body strengthener. This workout will condition you like no other. To do this, begin by standing upright. Next, enter a squat position with your hands planted on the ground. Kick your feet back into a push-up position, and power your body so that your chest touches the floor. Jump, and return to the squat position as fast as possible. Immediately jump up into the air as high as you can. Do 3 sets of 10 reps each.

Alternating Lateral Lunges

Begin this exercise by standing with your feet together. Take a big step out to the side with your right foot, and you should heave both your feet pointed forward. Stick your bottom back and lean to the right. Squat as low as you can with your right leg while keeping your left leg straight. Step back up to the center and repeat on the left side. Continue to alternate for 10 reps on each side.

Mountain Climbers

Doing this move can strengthen not only your core and shoulders but also every muscle group you can think of. For this exercise, start in a high plank position with your shoulders stacked directly over your wrists and your hands positioned shoulder-width apart. Keep your core engaged so that your body forms a straight line from shoulders to hips to heels. Next, keep your neck relaxed by looking down between your hands.

Engage your glutes, quads, and thighs to keep your legs straight as possible. Drive your left knee towards your chest, and then quickly step it back to a plank position. Drive your right knee toward your chest, and then quickly step back to a plank position. That completes one rep. Continue to do 3 sets of 20 reps. You can start out slow, and then speed up as you perfect your form.

Jumping Jacks

This is a full-body exercise that a lot of us are very familiar with. As a refresher, here’s how to do a jumping jack: start by standing with your feet together, your core engaged, and your hands at your sides. Jump your feet wider than hip-width apart, and bring your arms up to clap your hands overhead. Afterward, jump your feet back together and bring your arms to your sides, returning to starting position. Move as quickly as you can, performing 10 reps.


Squats will give you a powerful lower body as well as strengthen your back. Stand with your feet hip-width apart while pulling your shoulders back and engaging your core. Push your butt and hips back as if you were sitting in a chair. Keep your weight on your heels as you lower down until your thighs are parallel or lower to the floor. Raise back up to the starting position, squeezing your butt and pushing your knees outward as you straighten.

Chair Dips

This exercise can be done with your dining room chair, office chair, or a bench if you’re outside. Sit at the very edge of the seat with your hands next to you. Walk your body forward, positioning yourself in front of the edge. Keep your feet planted on the floor. You can also straighten your legs out to make it more challenging. Next, bend your elbows and lower yourself down toward the ground. Keep going until your elbows are bent at 90 degrees. Press yourself back up until your arms are straight. Repeat 10 times.

Jump Lunges

This move makes for a fantastic full-body conditioning workout. Begin in a lunge position with your knees touching or almost touching the floor. Jump up explosively and switch your legs so that your rear leg is in front and the front leg is in the rear. Repeat as fast as you can.

Wall Sits

For this exercise, all you need is a wall. Flatten yourself against the wall and lower yourself down until your knees and thighs are at 90 degrees to your shins. Simply stay in position for 30 seconds. Do three sets of 30 seconds with 10 seconds of rest in between. If that seems too easy, you can try challenging yourself by staying in position for 2 minutes.


To do this move, try the stairs in your house, the stairwell at your office, or even a park bench. Place your hands on your hips and straighten your back. You can also hold on to the handrail for balance. Put one foot up on the step or platform. Lean forward and step up with your other foot so that you’re standing tall on the step. Step back down with the same foot, and repeat 10 times before switching legs.

Incline Push-Ups

Use your desk to do this full-body exercise. Assume a plank position with your feet on the floor and your hands pressed on the surface of your desk. Slowly lower yourself down by bending your elbows, keeping your core engaged and your body straight. Keep your elbows close to your body as much as you can. Push yourself back up to starting position and repeat.

Final Note

Full-body workouts are a combination of exercises that move various muscle groups across your body. Doing a variety of these helps ensure that your stay fit and healthy even if you have a busy schedule. Start working up a sweat now!

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.