7 Exercises You Can Do at Your Desk

Life gets busy. There are days when we don’t have time to hit the gym. You can maximize your productivity by getting in a quick workout at the office. Here are 7 exercises you can do at your desk.

Exercises You Can Do at Your Desk

1. Desk Pushups

If you want to mix it up, try this variation of a standard pushup. Place your hands on the edge of the desk, lower your chest to a comfortable level, then push back up to your starting position. This variation focuses on your mid-to-lower pecs. Make sure your desk is sturdy enough to hold your weight. 

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2. Wall Pushups

Stand a couple feet away from the wall, extend your arms, and place your hands in a flat position. Bend your elbows and allow your chest to move toward the wall. Push yourself away from the wall and repeat.

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3. Triceps Dips

Place your hands behind you on a sturdy desk or chair. Your palms should be facing your body. Next, lower yourself until your elbows form a 90° angle. Push your body straight up until you reach your starting position. Remember to keep your back straight and head looking forward.

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4. Calf Raises

First, hold onto a desk or chair for support. Next, raise your heels off the floor until you’re on your toes. You should feel your calf muscles contracting as you reach the apex. 

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5. Wall Sits

Squat down and place your back against the wall. Your knees you be at a 90° angle and you should be looking forward. Stay in this position for 60-90 seconds. As you become stronger, you can hold the position until your leg muscles are exhausted. A variation of the exercise is the wall squat. Instead of maintaining a static position, you’ll lower your body up and down until your legs are burning. A smart workout tip for beginners is to do 3 sets of 12 reps, but feel free to do more if you’re experienced.

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6. Lunges

Start in a standing position with both feet together. Extend one of your legs in front of you, lower your back knee until it almost touches the ground, then raise back up. You can do one leg at a time or alternate. Another variation is the walking lunge. Repeat the same process, but move forward with each step as if you were walking. Find a long empty hall or room if you’re going to perform this exercise.

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7. Seated Bicycle Crunch

Sitting down in a chair, start with your back straight and feet flat on the ground. Place your hands behind your head, then twist from side-to-side until your elbow touches your knee. Alternate direction and complete 15-20 reps on each side.

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Should I do full body workouts or body part splits? This is a matter of personal preference. If you’re going to focus on specific body parts, make sure you’re doing more sets and repetitions. Including all of these exercises will give you a good full body workout.

Now that you’ve learned exercises you can do at your desk, you have no excuse to skip a workout. These can all be done right at your work desk.

About The Author

As Founder of Handbook of Man, Tommy Murata helps men of all ages and backgrounds reach their full potential. A self-proclaimed renaissance man, he enjoys golfing, skiing, DIY projects, and learning new skills. When he’s not playing outdoors, Tommy enjoys learning web design and playing music.