These exercises can help desk bound office workers stay healthy and succeed on the job.
Here are a few simple workouts that can last anywhere from 5 to 30 minutes and don’t require anything beyond what’s available in the average office.
Perform anywhere from 5 (beginner) to 15 (experienced) repetitions of these exercises in a circuit-style format for 5–30 minutes, resting as necessary.
Chair squats. Start seated in a chair, then stand up.
Upgrade: Do squats without the chair.
Desk push-ups. Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.
Upgrade: Perform push-ups on the floor, either on the toes or knees or with the feet elevated on a chair.
Hip bridges. Lie on the floor face up, knees bent to 45 degrees and feet flat on the ground. Drive the hips toward the ceiling until there is a straight line from the knees to the shoulders.
Upgrade: Place both feet on a chair and perform the exercise.
Elbow plank. Positioning yourself face down with the elbows underneath the shoulders (like the Sphinx), rest on the knees (novice) or toes (experienced) and keep the trunk muscles tight. Hold for 10–30 seconds.
Upgrade: From elbow plank, lift one leg at time, alternating between legs.
Dips. Sit in the chair, place the hands on the side of the chair and press down until the hips are elevated.