Pain Free Working

Office Cardio Exercises: A 10-Minute Routine

Looking to burn a few calories, but don’t exactly have a punching bag at your disposal? Worry not, because this quick 10-minute cardio routine is the perfect office workout. Increase your heart rate, tone different muscles, and let go of some of the tension you’re holding in, right in the comfort of your own work space.

What Are 5 Examples of Cardio Exercise?

Cardio exercise, also known as an aerobic workout, is a proven way to burn calories and boost energy levels. A cardio workout can be anything that gets your heart rate going. Some common examples are:

  1. Cycling
  2. Running
  3. Dancing
  4. Swimming
  5. Jump Rope

You can also do a cardio workout in a gym or in a closed space with exercises such as jumping jacks, squat jumps, lunge jumps, and the like.

Consistent cardio can reduce the risk of several diseases such as unhealthy cholesterol levels, heart complications, and high blood pressure. This can save you a trip to the physician! 

How Do You Do Cardio at Your Desk Chair?

Studies show that adults in America spend an average of six to eight hours a day staying sedentary. The global pandemic has only increased the number of deskers in the country’s workforce, and this setup often leaves little time for strenuous activities. 

However, people have made huge strides in maintaining an active lifestyle despite the constraints of a 9-5. If you worry that you’re becoming sedentary, office cardio exercises can help. In this guide, we lay out a 10-minute routine that you can do in your office with the help of a few surrounding items like your desk chair and a wall. Ready to get physical? Read on!

Your 10-Minute Cardio Office Workout

This entire workout consists of five different exercises that will engage different muscle groups. No need to bust out your gym equipment, as the only tools you’ll be needing are right at your disposal. Do note that you’ll need a chair that will not move during the routine, so you might want to ditch the swivel chair for something a little more stable.

Each workout lasts a minute, making one whole circuit 5 minutes long. Simply repeat the circuit in order to complete your 10-minute routine. Let’s get started!


We’ll be starting off this routine with some squats. Make sure you have your chair ready for this exercise.

Start by assuming a squat position with your feet wide apart. Squat down using your body weight until you can tap your chair with your butt. Extend your torso as you get back up, squeezing your body as much as you can. Repeat the movement for 1 minute.

Tricep Dips

Start by sitting at the edge of your chair with your arms gripping each side of the seat. With your feet planted firmly on the ground at a 90-degree angle, slowly move your body off the seat and as low as you can. Come back up, head and torso tall, and sit back down on the edge of the seat. You’ll feel this exercise in your shoulders and triceps or upper arms. Do as many reps as you can fit in a minute.

Chair Push-Ups

You might already be working up a sweat by this point, and that’s a good thing! A milder version of traditional push-ups, this next activity is a great method to tone many muscle groups. Instead of planking on the ground, you can place each arm on your desk chair in an elevated plank. 

Lower your torso until your chest is almost parallel to the seat. Keeping your core engaged, slowly move back up nice and strong. Keep your eyes straight or on your monitor. This is a great activity for developing abs and strengthening your arm muscles. Keep going for one minute.

Broad Squat Jumps

Find a clear space in your office for this exercise. Start by assuming a squat position. Squeezing your muscles, jump forward as far as you can. Land in another squat, then turn around and do another jump. Focus on the distance instead of the height of your jump. Keep going back and forth for one minute.

Travelling Lunges

Finally, we’ll end the first circuit with travelling lunges. For this one, you’ll be travelling the length of your office space in lunges. Get down on each leg as low as you can, slowly moving forward with each lunge. With each side, make sure your leg muscles are tight and engaged so your quads really feel it. 

Get Fit While Working – Invite Your Co-Workers!

Staying active while having a full-time desk job is not as challenging as it seems. All it takes is a little dedication and practice, and soon you’ll forget about being sedentary at all. We hope this office cardio routine is a great jumping-off point for your health and fitness journey. Don’t worry about disturbing your co-workers — they can join, too! 

Frequently Asked Questions:

What exercise can you do while sitting at your desk?

Exercising at your office is a great way to shake off stiffness that could settle in your joints from working too long. There are plenty of workouts that you can do that range from low-intensity to high-intensity. The most common ones include yoga, upper body and lower body exercises, and core strengthening workouts that one can perform without having to get up on one’s feet. The good news is, our website is dedicated to sharing all the best office exercises. Check them out now!

How can I exercise in my office?

If you’re worried about becoming sedentary in your job, fear not! The good news is there are a variety of ways to prioritize your physical health. Our advice is to find a routine you can easily work into your daily work life.

Apart from the abovementioned cardio workouts, one way to stay active is by bringing a few (lightweight) exercise equipment with you. A jump rope can easily be stored in your briefcase, and you’ll be able to get a few minutes of jumping during your free time. A stress ball is another exercise tool that will keep your hands busy. 

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.