10 Minutes, 5 Easy Exercises, The Ultimate Desk Workout

If you’ve been at work all day the last thing you probably want to do is head to the gym. If you’re stuck at your desk trying to meet that deadline take 10 minutes for these 5 easy exercises to refresh and recharge during the middle of a long workday.

  1. Warm Up-Stairs

On your way into the office, or back from lunch, head to the stairs to walk or jog up and down a few times as a cardio warm up. Stairs build muscle, burn fat and boost your metabolism.

Muscles worked: Glutes, hamstrings, quads, and calves

Sweat Factor: 3-5/10

  1. Chair Squats

Stand up tall in front of your chair with your feet shoulder width apart and your arms bent in front of your body. Keeping your abs in, bend your knees and lower your body down towards the chair. Make sure to shift your weight back into your heels and not your toes as you sit into the chair. Stand back up straight, pushing from your heels and repeat 20 times.

Muscles worked: Quads, glutes, hamstrings, and calves

Sweat factor: 2.5/10

  1. Tricep Dips 

NOT SUITABLE FOR ROLLING CHAIRS. Sit on the edge of your non-rolling chair with your hands shoulder width apart and your knees bent with your feet flat about two feet away from the chair. Keeping your chest open and shoulders back, slide your butt off the chair. Slowly bend your elbows towards the back of the chair and lower your body to the floor bringing your elbows to about a 90 degree angle. Push back up, straightening your arms to your starting position. Make sure to keep your body close to the chair. Repeat 10 times.

Muscles worked: Triceps, chest, and shoulders

Sweat factor: 1/10

  1. Incline Push-Up

Place your hands on your desk slightly wider than shoulder width. Set your feet far enough away so that your body is in a straight line with your feet shoulder width apart and your arms perpendicular to your torso. Keeping your core in tight and maintaining a straight line with your body, bend your elbows out to the side to lower your chest towards your desk.  Only go as far down as you can keep proper form. Push back up straightening your arms to your starting position and repeat 15 times.

Muscles worked: Chest, shoulders, and triceps

Sweat factor: 1.5/10

  1. Seated Inner Thigh Squeeze

Use a small smooshy ball, a small towel or even a roll of paper towels. Sit straight up in your chair with your shoulders back, abs in, knees bent at a 90 degree angle and feet flat on the floor. Place whatever you have between your knees and lightly squeeze to hold it in place. Keeping your abs in, begin to slowly squeeze your knees together as hard as you can 25 times. Follow that with 25 fast little squeezes and repeat for 3 sets.

Muscles worked: Adductors a.k.a inner thigh muscles and abs

Sweat factor: 1/10

Doing these simple exercises should help you maintain fitness and meet your goals even when you only have a few minutes to spare.