7 Easy Ways to Exercise at Work


If you’re chained to a desk all day, you may be wondering how you can get in a great workout. It’s easier than you may think! The body is generally divided into seven main parts, in terms of exercising, and those include cardio for heart health, back, chest, arms and shoulders, legs, glutes, and abs. Doing an exercise for each of these, daily, can help you get in better shape and doing them at work can help you stay focused and energized throughout your day.


Skip the elevator at work and take the stairs, even if you work on the first floor! Just get to work a little early each day and run up two flights of stairs and back. During the work day, when you start to feel sluggish and tired, take a brisk walk through the building to get your heart rate going, and on breaks and lunches don’t just sit and eat. Make time to run up a few stairs or job around the building.


Stand while you work instead of sitting. While this may not seem effective, you will burn twice as many calories as you would while sitting. When you do sit, raise your legs five times in a seated leg raise. Do this each hour to help stretch and tone your legs. Standing at a copier? Do some calf raises while you wait!

Shoulders and Arms

That great rolling chair you love can be one of your best workout buddies. Do some chair dips while reading a long email. Simply grasp the arms of the chair, stand, and then dip down in a squat like motion, but don’t sit in the chair. Then, use your arms to push yourself back up. You can even do this by placing your hands in the seat. Bonus: don’t lock the wheels so you have to try to stay balanced.


There’s nothing better than squats to tighten your buttocks, so do a couple of them while you’re on a conference call. Doing just 35 a day can make a huge difference in your behind.

Do 20 wall pushups right before you head to lunch to help boost your metabolism before you eat. You can do these in your cubicle, the bathroom, or a stairwell. While you’re sitting at your desk, reach both arms behind your back and try to grasp hands behind your chair. This will help stretch your chest and opens up your airway.

The back is one of the hardest things to work out while at work, but you can do it! Do a couple of twists while seated and holding a stapler in each hand. While this may seem like nothing, at least it’s something and more than most do at work!

Abs (Core)

Does your chair swivel? Then get to work…ing out! Sit with your feet shoulder width apart and swivel the chair using your abs to move your body and the seat from side to side. After you’re done with this exercise, take a few deep breaths and hold them, tightening the ab muscles as you go. Finally, the best thing you can do for your core is to sit up straight in your desk! No slouching or slacking allowed!

About Kat

Kat is a married mom of three kids aged 13, 4, and 2 that lives close to Birmingham, AL. She loves cats, books, cooking, hockey (especially the Chicago Blackhawks & Pittsburgh Penguins), and watching movies. She is an admitted nerd, comic book lover, action figure & barbie doll collector, blackjack dealer, beginner croupier, and all around queen of the dorks. You can reach her at everydimecounts@gmail.com to talk about product reviews, press trips, sponsorships, or brand messaging.


  1. This is a great idea! I worked in an office for more than 20 years, and I know how you can get so stiff just sitting all day long. These will work for a home office as well.

  2. This is a great list Kat. I actually use a exercise ball at my desk. It’s awesome for your core.. oh yea and when your in labor! ;D

  3. SQUATS! I know they are the devil, but I love them! I think it’s great that you included them in your list!

  4. Great tips- especially when every little thing helps. It’s so hard to be active when you’re chained to a desk all day.

  5. I work from home and have equipment here… I really have no excuse :/

  6. I have equipment here at home and work here and I have moved some of it around so I use it more. I placed the elliptical in the living room so instead of sitting I climb on that and talk to the kids when they get home from school.


  1. […] It’s a problem area for many women, so don’t stress about it too much, but if you are looking to lose that belly weight in the new year, start at the office instead of the gym. You’re there for at least half the day, right? So, it makes more sense to sneak in a workout at the office than it does to plan a whole routine in an hour a day at the gym. These four exercises can get you on your way to a flatter belly right now.  You should also check out my post with 7 easy ways to exercise at work. […]

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