If you’re anything like us, you spend hours sitting at your desk during the day. Studies have shown that we spend an average of 10 hours a day sitting! Not to worry – here are five quick exercises you can do at your desk to help raise your heartrate, burn calories, and increase strength.


Sit on the edge of your chair (not rolling!) with your feet together. Place your hands on the edge of your chair just outside where your thighs would sit with your fingers facing out. Keep your feet planted firmly on the ground and bend your elbows to 90 degrees, lowering yourself towards the floor. Straighten your arms to bring yourself up to the starting position.

triceps dip

Photo Credit: Tribesports


Remain seated and grip the bottom of your chair for stability. Straighten one of your legs under your desk and point your toes. Lift the leg an inch, and then lower. Make sure to keep your abdominal muscles tight and switch sides after completing 15-20 lifts.

Seated leg raise

Photo Credit: Livestrong


Stand away from a wall and lean your body towards the wall. Place both hands flat on the wall and lower yourself towards the wall by bending your elbows. Lower as close to the wall as you can, and then extend your arms back to a straight position without locking your elbows.

wall push up

Photo Credit: Good Housekeeping


Stand about a foot in front of your chair with your feet hip-width apart. Slowly lower your body towards the seat of your chair-like you are going to sit down, while keeping your knees over your feet. Keep your body weight in the heels of your feet. Without actually sitting down, lower your body as far as you can. Then raise your body back up to a standing position.

chair squats

Photo Credit: lifescript


Stand facing the back of your chair and lightly rest your hands on it for balance. Keep your legs hip-width apart with a slight bend in your knees. On an exhale, raise onto the balls of your feet and hold for 2 seconds. On your inhale, lower the heels of your feet towards the ground, without letting them touch.

standing calf raises

Photo Credit: Women’s Fitness