Getting active at work is a great way to stay fit and feel good about yourself! It’s also a great life hack to boost your energy! Nobody enjoys nodding off in the middle of the day.


Are you too busy working to work out? Here’s a few ways you can do both at the same time!

Knee Lifts

Lift your knees up to your desk and then down towards the floor. Do this 20 times without touching the floor in between reps.

Horizontal Leg lifts 

Different from knee lifts, this excrete is a little tougher and requires a little more leg room. Lift your legs and hold them straight out. Your hips should be at a 90 degree angle. Hold for 10 seconds and repeat this 5 times.


Lift your knees one by one and then set them on the floor. Essentially this exercise is high knees and walking while staying seated.

Silent Squeeze

This one is exactly what it sounds like! Yup, thats right, squeeze your buttocks and release, repeat this one as many times as you want. This is a good exercise for any time and nobody can tell you’re exercising!


More Advanced / More Obvious Deskercises

Wall Sit

Sit against a wall sit for 30-60 seconds without a chair. Make sure your back is straight against the wall, head facing forward and knees at a 90 degree angle. This will work your quads and your core (especially if you keep that tummy in!).

Toe Lift 

Stand with your feet flat on the floor. Raise up on your tippy toes and hold for for a second. Repeat this 30-60 times with a hold for 30 seconds at the end.

Jumping Jacks

Do 30 jumping jacks at your desk. It takes 30 seconds and it gets your heart pumping.

Chair Dips 

10 – 20 chair dips may be just enough to work the backs of your arms. Hold the seat of your chair with your legs straight out in front of you. Lower your body weight down (do not touch the floor) and raise yourself back up to straight arms.

Squats & Lunges 

Try 30 squats and 15 lunges on either side. If this isn’t enough do as many as you can!



Stretching at your desk is good for productivity and focus. Try some of these when you notice yourself getting stiff or tired.

Side Stretches

With your hands straight up above your head, lean to one side and count to 10. Repeat on the other side.

Shake Out

While simple, this stretch is a good one. We often forget how much work and stress our hands go through clamping a mouse and typing all day long. Take 8-10 seconds to shake out your hands. Drop them to your sides and shake them around!

Touch Your Toes

Stand Up, Bend and Touch your Toes. This actually stretches your back and your legs. This is a good one for everybody, whether you’re standing or sitting for long periods of time.

The Twist

Sit straight in your chair, Cross your left leg over your right and hod your left knee with your right hand. Turn your head to look at the wall behind you. Hold for 20 seconds. Repeat on the other side.


You may choose to do all or some of these exercises throughout the day. If you do them all and that’s not enough you can always challenge yourself to repeat them all!