When you want to exercise, most of the time you need to have a special place to do it and, sometimes, even need special need special equipment. However, don’t let that stop you if you want to get a quick workout in. Below, we have five exercises, which we refer to as “deskercises” that you can do at your desk —no matter whether your desk is in your home office or at a large company. You can feel free to do these quick exercises at your cubicle, in the break room or even outside if you can take a quick break there. These microbreaks will increase your mood and energy and help you get through to the end of your workday.
1. Squats From Chair
Begin in an upright standing position with your legs slightly more than hip-width apart, and your toes slightly pointed outward. Tighten your abdominal muscles and bend your knees, then hinge through your hips to squat on the chair. Raise up and drive one knee up toward your opposite shoulder. Return to the starting position and repeat the movement on the opposite side.
Squats From Chair
Start with one set of reps that last 20 seconds. Perform these deskercises you can do at work in a smooth, controlled movement, alternating on each side. The intensity should be moderate.
2. Pushups
Begin in an upright standing position facing the desk, table or wall. Move your feet back to increase the angle of your body. Contract your core, and then bend your arms to lower your upper body toward the desk. Straighten your arms to complete a pushup. Return to the starting position and repeat the movement.
Pushups
Start with one set of reps that lasts 20 seconds. Perform these deskercises you can do at work in a smooth, controlled movement. The intensity should be light to moderate.
3. Wall Sits
Stand upright with your back against the wall. Extend your hands forward at chest height. Engage your core and squat down into a sitting position, ideally at a 90-degree angle. Hold this position for 20 seconds. Raise back up to return to the starting position and repeat the movement.
Wall Sits
Start with two sets that lasts 20 seconds. The intensity should be light.
4. Lunges From Chair
Begin in an upright standing position with your back on the chair. Straighten one leg back and place your back foot on top of the chair. Bend your front knee and hinge through your hips to move into a deep squat, extending your back leg. Put one of your hands on a wall if you need to balance yourself better Return to the starting position and repeat the movement on the opposite leg.
Lunges From Chair
Start with one set of reps that lasts 20 seconds. Perform this exercise in a smooth, controlled movement, alternating from one side to the other. The intensity should be light to moderate.
5. Toe Kicks to Reach
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips and legs. Bring your hands overhead. Engage your core and kick one leg up toward the ceiling, touching your foot with your fingers. Return to the starting position and repeat the movement on the opposite leg. If the clothing you are wearing is restrictive or you have issues touching your toes, then jog in place and get your knees up as high as possible.
Toe Kicks to Reach
Start with one set of reps that lasts 20 seconds. Perform this exercise in a smooth, controlled movement, alternating on each side. The intensity should be light to moderate.
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