16 Desk Exercises to Break Up the Work Day

If you have a desk job, you know it’s all too easy to get stuck in your seat for hours. Before you know it, it’s five p.m., and you’ve hardly moved a muscle since you sat down at nine a.m. Are desk exercises the solution?

The CDC (Centers for Disease Control and Prevention) recommends 150 minutes of physical activity a week. But it’s easier to get there when you consistently sneak in movement throughout the workday instead of worrying about carving out formal workouts.

We’re here to help with desk exercises you can easily incorporate into your routine.

These simple moves are perfect for those working from home, but even if you’re not in front of a desk for long periods, they’re great for anyone looking to build strength and improve mobility. Plus, desk workouts are gentle enough for beginners.

We’ll start with stretching and then move on to strength training workouts before finishing with cardio. Let’s get moving. 

To warm up, we recommend sitting stretches, including neck rolls, torso stretches, seated forward bends, seated side stretches, and cat-cow stretches.

1. Neck Rolls

Start with simple neck stretches to warm up and increase your range of motion. These basic stretches are also good to do throughout the day if you often feel stiffness in your neck.

Here’s how to do one:

• Relax your shoulders and sit up straight.

• Bring your chin down toward your chest and then slowly roll your head up to your ears in a clockwise motion.

• Once you’ve done a full rotation, switch directions.

Repeat this one to three times on each side.

2. Torso Stretches

These are ideal for opening up your chest and core muscles. Pair them with some deep breathing exercises to de-stress, or do them before or after your desk workout routine to warm up and down.

Here’s how to do torso stretches:

• Scoot your bottom to the edge of your seat and put your arms together behind your back.

• Push your chest up and out so your back is arched.

• Slowly move your chin so your face is tilting upward.

• Hold this position for 20 to 30 seconds.

3. Seated Forward Bend

The seated forward bend is a stellar office stretch for opening up your hips and relieving tension in your lower back, hamstrings, glutes, quads, groin, and pelvic floor muscles.

Here’s how to do it:

Sit on the edge of your chair with your feet flat on the floor.

• Sit on the edge of your chair with your feet flat on the floor.

• Slowly bend forward, keeping your back straight as you lean down. Try to touch the floor with your hands, or just reach as far as you comfortably can.

• Hold this for 30 seconds and then return to the starting position.

Do this move one to three times.

4. Seated Side Stretch

Also known as a seated torso twist, this stretch targets the obliques (side abdominal muscles) and waist, helping improve posture and flexibility.

• Sit up with good posture.

• Place your hands on your shoulders.

• Twist your torso to the right and pause for a moment.

• Then, twist to the left, moving slowly and intentionally to maximize your range of motion.

Do three to six sets with six to twelve repetitions each.

5. Seated Cat-Cow Stretch

This classic yoga back stretch is a game-changer. It’s especially helpful if you deal with back pain regularly because it helps stretch and strengthen the torso and neck muscles. Trust us — you’ll feel refreshed after doing it at your desk.

Here’s how to do a seated cat-cow stretch:

• Sit up straight in your chair with your hands resting on your knees.

• Gently arch your back and look up, opening up your chest.

• Hold this position for 30 seconds.

• Slowly round your spine and tuck your chin, feeling the stretch in your back and neck.

• Hold for 30 seconds.

Do this one to three times.

Focus on keeping your movements slow and controlled to really feel the muscles working during each of these workouts.

1. Arm Circles

This is a great upper-body warm-up that helps strengthen the shoulders and build muscle endurance.

Here’s how to do arm circles at your desk:

• Sit up straight with your feet flat on the floor and your legs at a 90-degree angle.

• Extend both arms straight out to the sides to form a T shape.

• Make small circles with your arms for 15 seconds, then switch directions for another 15 seconds.

Do each side two or three times.

2. Seated Oblique Crunch

Now let’s get those abs engaged. This seated move is fantastic for working your interior and exterior core muscles.

Here’s how to do a sitting oblique crunch at your workstation:

• Sit at the edge of your chair and open your legs into a butterfly position so your knees point toward opposite corners of the room.

• Place your hands behind your head with your elbows bent, just like you would for a crunch on the floor.

• Bring your right elbow toward your left knee, then switch sides, bringing your left elbow toward your right knee.

Do three to six sets with six to 12 reps each.

3. Seated Knee Extensions

These are great for boosting your range of motion and supporting those knee joints while also strengthening your quads.

Here’s how to do seated knee extensions at your desk:

• Sit up nice and tall, and extend one leg straight out so it’s parallel to the floor.

• Keep your toes pointed toward the ceiling while the other foot stays flat on the floor.

• Slowly lower the extended leg back down to a 90-degree angle, staying in control of the movement.

Do three to six sets with six to 12 reps each.

4. Seated Leg Lifts

Leg extensions are awesome for building stability, plus they target your hamstrings and hip flexors.

Here’s how to do them:

• Sit up tall with your feet flat on the floor and your hands resting gently on the sides of the chair.

• Engaging your core, slowly lift one leg out in front of you, keeping it as straight as possible without locking your knee.

• Hold this position for 30 seconds, feeling the stretch and strength in your leg.

• Repeat on the other side.

Do this on each side one to three times.

5. Desk Squats

Ready to stand up? Squats work out your entire body, but they mostly target your quads, hip flexors, glutes, and hamstrings. In this version, you’ll use your desk (or another piece of stable office furniture) for extra support.

Here’s what to do:

• Stand with your feet shoulder-width apart.

• Put one hand on your desk for balance and the other on your hip or extended out in front of your body.

• Then, bend your knees and hips to lower your body as if sitting back in a chair, keeping your chest up and your knees over your toes.

• Push through your heels to stand back up to the starting position.

Chair squats are also good for beginners since they give you extra support. The only difference is that you’ll place a chair behind you and lightly tap it with your bottom each time you go down into the squat.

Aim to do three to six sets with six to 12 reps each.

6. Desk Push-Ups

Desk push-ups are an excellent way to work your entire upper body — core, chest, shoulders, arms, and more — all while getting in a quick movement break at your desk.

Here’s how to do a desk push-up:

• Place your hands firmly at the edge of your desk, about shoulder-width apart.

• Hop your feet back so your body creates a straight line from head to heels (also known as the plank position).

• Slowly lower your chest toward the desk, keeping your elbows at a slight angle (not flared out) until your chest is just a few inches above the surface.

• Push back up by straightening your arms and returning to the starting position.

Try not to let your hips drop, and shoot for one to three sets of six to 12 reps.

7. Tricep Dips

Aside from targeting your triceps (duh), these work your biceps, shoulders, chest, and upper back muscles — all in one move.

Here’s how to do tricep dips at work:

1. Scoot to the edge of your chair, keeping your feet flat on the floor, hip-width apart.

2. Place your hands beside your hips on the edge of the chair, fingers pointing forward.

3. Press into your hands, lifting your body off the chair. Keep your shoulders relaxed and your core engaged.

4. Slowly bend your elbows, lowering your hips toward the floor. (Make sure your elbows are going straight back, not out to the sides, to protect your shoulders.)

5. Push through your palms to straighten your arms, lifting back up to the starting position.

If you work from home or there’s somewhere with a little more space in your office, these options make it easy to kick up your heart rate for a few minutes.

Just remember you might break a sweat, so they’re probably not the moves to do before an important presentation.

1. Burpees

Burpees are a killer full-body exercise that gets your heart pumping while burning calories fast. Plus, some research suggests they can lift your mood more than other high-intensity workouts.

Here’s how to do them:

• Start by standing, then squat down, kick your feet back into a plank position, and do a chest-to-ground push-up.

• Jump your feet back between your hands to return to a squat position.

• Jump up with your arms overhead.

Do as many burpees as you can in one or two minutes.

2. Mountain Climbers

Mountain climbers are an amazing way to boost your cardio while engaging your core. They give your arm and leg muscles a good workout, too. Best of all, you can do them anywhere.

Here’s how to do mountain climbers:

• Get on the ground in plank position.

• Bring one knee up toward your chest and then put it back into the starting position.

• Alternate sides.

• Start slowly, then pick up your pace until you mimic a running movement. The faster you go, the harder the cardio.

Do one to three sets of thirty seconds.

3. Seated Skater Switch

The fun name of this move isn’t even its best quality. It’s great for improving coordination and getting your heart rate up. What’s more, you can do a modified version from your desk chair.

Here’s how to do a seated skater switch at your desk:

• Sit on the edge of your chair with your feet shoulder-width apart and your back straight.

• Reach one leg out to the side, keeping your toes pointed.

• With your opposite arm, lean forward to touch your extended toes.

• Return back to center, then do the same thing on the opposite side.

• Do this for about 30 seconds.

Aim for three to six sets. The faster you move, the higher the aerobic intensity. 

4. Cardio Desk Workout (Machines)

If you want to get your heart rate up by going beyond the usual stationary cardio moves, you may want to invest in one of these:

• Bike desk. This is an easy way to limit sedentary time (sitting still with minimal physical activity). One study shows that bike desks could help boost cognitive function, so the value extends beyond physical benefits alone.

• Treadmill desk. You’ve heard of a standing desk, but have you heard of a walking desk? Though you won’t be able to run a marathon from the boardroom, you could squeeze in some extra steps while catching up on emails. And some research shows you probably won’t make many more mistakes than you would doing your job while seated.

• Walking pad. A walking pad is like a treadmill but without the upper structural component — and much more affordable, too. It’s compact, lightweight, and portable, so you can place it under your desk or take calls while getting some steps in.

Maybe this goes without saying, but a sedentary job and the accompanying lifestyle can increase the risk of:

• Heart disease

• Type 2 Diabetes

• Obesity

• Cancer

• Joint and bone pain

• Depression and other mental health issues

• Cognitive function

This might feel daunting, considering how many people work desk jobs. But small changes can make a big difference in supporting weight management, improving physical health, and boosting overall well-being.

Here’s what you can do to optimize your desk exercises and feel better throughout the workday:

• Store a big water bottle at your desk to replenish fluids, especially if you’re ramping up your office exercises.

• Keep nutrient-dense snacks accessible so you’re less likely to grab processed snacks high in added sugar, sodium, and saturated fat. Proper nutrition is key to overall health and plays a crucial role in weight loss.

• Set timers to remind yourself to do desk exercises. Or, if you can, use this time to get some movement outside with a walk.

• Invest in a desk chair that promotes good posture. If you’re going to sit all day, you may as well be comfortable.

• Do your best to prioritize rest and shoot for seven to nine hours of shut-eye a night. Sleep is connected to weight loss, mental health, and cognitive function.

It’s never a bad idea to reach out to a healthcare provider for medical advice. If you’re concerned your sedentary lifestyle is negatively affecting your health, or if you’re struggling with obesity or high blood pressure, for instance, you may benefit from extra support.

Sitting for long periods at a desk can take a toll on your body, but it doesn’t have to be that way. Incorporating sitting and standing desk exercises into your routine can help you stay active, improve your posture, and even boost your energy throughout the day.

Here’s what to keep in mind when exploring muscle-strengthening moves, deskside cardio workouts, or stretches for office workers:

• Break up your day with short bursts of movement that target different areas of your body — from your neck and shoulders to your legs and core.

• Doing desk exercises at work doesn’t have to be time-consuming, and it’ll keep you energized while reducing the strain of sitting all day.

• While strength training and stretching are essential, so is getting your heart rate up. For an extra boost, add cardio options to ensure you’re getting enough movement and aerobic activity into your day.

• On top of these exercises, adding a few lifestyle changes — like staying hydrated, snacking smart, and prioritizing sleep — will support your overall well-being.

With these simple changes, you’ll feel better, move more freely, and keep your body feeling strong, even on the busiest workdays. It’s all about consistency and baby steps.