Health / Workplace Wellness

Desk Exercises: Fun and Effective Ways to Burn Calories at Your Desk

6 Moves you can do at your desk to stay active and healthy throughout the work day

Do you feel like you spend most of your day sitting at your desk? If so, you’re not alone. Research shows that most Americans spend up to 10 hours a day sitting. Unfortunately, this sedentary lifestyle often leads to weight gain and a host of other health issues. But, what if we told you that it’s possible to burn calories and tone your muscles right at your desk? We put together some ways to add movement into your day!

Seated Leg Raises

Seated leg raises are a great way to tone your legs and work on your core. Start by sitting up straight on your chair with both feet flat on the floor and your hands on your lap. Then, raise one leg off the ground and hold it for 5-10 seconds. Repeat with the other leg. Do this exercise for 10-12 reps on each leg.

Chair Dips

Chair dips are an excellent desk exercises for working your triceps and strengthening your upper body. Stand facing away from your desk, place both hands behind you on the edge, and lower your body towards the ground. Then, push yourself back up to the starting position. Do 10-12 repetitions of this exercise.

Desk Push-ups

Desk push-ups are a great way to work on your chest, arms, and shoulders. Place your hands on the edge of your desk, shoulder-width apart, and step back until your body is at a diagonal angle. Then, lower your body towards the desk by bending your arms, and push yourself back up. Do 10-12 repetitions of this exercise.

Arm Circles

Arm circles are an easy and effective way to work on your shoulder muscles. Simply sit up straight in your chair with both arms extended out to the sides. Then, make small circular motions with both arms, starting with 10-12 reps each direction. You can also increase the intensity by holding weights while doing this exercise.

Standing Calf Raises

If you want to work on your lower legs and improve your balance, standing calf raises are a great option. Begin by standing behind your chair with your hands resting on it for support. Then, raise yourself up onto the balls of your feet and hold for 5-10 seconds before lowering back down. Do 10-12 repetitions of this exercise.


Simple stretches can have a significant impact. Remember to incorporate stretching into your day, especially if you spend extended periods sitting. This can help improve circulation and relieve muscle tension. Take a few minutes each hour to stand up and stretch your legs, arms, and back.

If you’re looking for more exercises and stretches to do at work, check out Aaptiv. There are 15 different categories of workout classes, like walking, yoga, and strength training, so you can find what suits your style and find classes that fit into your work schedule!

It is important to remember to consult with your doctor before starting any exercise regimen.

Fitness Workplace Wellness


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