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5 Quick Desk Workouts You Can Do Without Leaving Your Chair

 

 

You’ve been sitting for hours, your shoulders ache, your neck feels like concrete, and your energy has flatlined. Sound familiar? Welcome to desk life — where productivity thrives, but posture dies.

 

Here’s the good news: you can absolutely stay active without leaving your chair.

 

These simple, quick exercises take less than 10 minutes, and you can do them right at your desk — no sweat (literally).

 

 

Let’s dive in 👇

 

1. Seated Leg Raises

What it does: Strengthens your legs and engages your core — great for long sitting sessions.

 

How to:

• Sit upright with your feet flat on the floor.
• Straighten one leg out in front of you.
• Hold for 5 seconds, then lower slowly.
• Repeat 10–12 times per leg.

Upgrade it: Add a resistance band around your thighs for extra burn.

 

 

2. Chair Dips

What it does: Targets triceps and shoulders — no gym needed.

 

How to:

• Slide forward on your chair (make sure it’s stable).
• Place your hands beside your hips, fingers facing forward.
• Lower your body by bending your elbows, then push back up.
• Repeat 8–10 times.

Safety tip: Avoid chairs with wheels (unless you want an unexpected adventure).

 

 

3. Seated Torso Twists

What it does: Engages your abs and helps loosen your back.

 

How to:

• Sit tall with feet flat.
• Hold a small dumbbell or water bottle.
• Twist your torso slowly left and right.
• Repeat 10 times per side.

Try this: Compact adjustable dumbbells are perfect for quick desk workouts.

 

 

4. Shoulder Rolls & Neck Stretches

What it does: Relieves tension from typing and screen time.

 

How to:

• Roll your shoulders forward 5 times, then backward 5 times.
• Gently tilt your head side to side, then look left and right.
• Hold each stretch for 10 seconds.

Add-on: A foam roller or massage ball can help release tight muscles during breaks.

 

 

5. Under-Desk Pedal or Walking Pad

What it does: Keeps your legs moving even while working or watching Netflix.

 

Pro tip: These compact under-desk exercisers are game changers for anyone stuck in back-to-back calls.

 

Use it while typing or during meetings — it counts as cardio, I promise.

 

 

Quick Routine (10 Minutes Max)

Try this during your next break:

• 1 min leg raises
• 1 min chair dips
• 2 min torso twists
• 2 min shoulder rolls
• 4 min under-desk pedalling

Repeat once or twice throughout your workday. 

 

 

The Bottom Line

You don’t need a gym, special outfit, or even to stand up to get moving.
Just a few mindful minutes of movement can reset your body and energy.

Remember: movement is medicine — and the best kind is the one you actually do.

 

 

If you’re new to home fitness, start here 

 

 

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