Desk Exercises for People Who Work From Home

Updated on: by Erica Martin

desk exercises

Need Easy Extra $350+/Month For Free?

  • SwagBucks: Watch videos, take surveys, shop and more to earn real money. Earn up to $35 per survey! No hidden fees and completely free. Join Swagbucks Now to Get $5 Free
  • InboxDollars: Has so far paid its members over $40 Million. Watch videos, take surveys, shop and more. Join InboxDollars Now and Get Free $5
  • SurveyJunkie: Make $5-$25 in your spare time from home to take online surveys, participating in a Focus Groups and trying new products. Join SurveyJunkie Now
  • Branded Surveys: Complete online surveys. Collect points. Redeem your points for cash & gift cards. No hidden fees and completely free! Has so far paid its members over $18 Million. Join Branded Surveys Now

Like many people, I’ve been trying to lose weight for a long time, and after many years of trying, I finally reached my goal weight.  I am ecstatic about accomplishing this goal, but now I have another goal to work on – maintaining my weight.  Since I work from home as an employee, the amount of time I can spend on working out is very limited, but I did recently find some ideas for ways that I can exercise at my desk,  so I thought I’d share a few desk exercises with you.


11 Minute Chair Cardio

Sparkpeople’s 11 Minute Chair Cardio Workout – This beginner to intermediate workout is a low-impact cardio workout that can be done while sitting in a chair.  Since this workout is done while sitting in a chair there is no impact on your joints, and you don’t need any equipment to do this workout.  You can speed up or slow down the  movements or increase range of motion based on your ability to get more of a workout.


9 Minute Seated Arm and Shoulder Workout

Sparkpeople’s 9 Minute Seated Arm and Shoulder Workout  – In this beginner to intermediate workout, you’re lead through a series of arm and shoulder exercises that you can do while sitting in a chair.  These exercises tone the biceps, triceps, forearms, shoulders and upper back.  When doing this workout, be sure that you’re not sitting in a chair with wheels, and also make sure you engage your core muscles while doing this workout.  This workout uses weights, however the first time I did this workout I used no weights so I could get used to the  movements.  The amount of weight you use is up to you, but be sure you don’t use a weight that’s too heavy or too light – if you’re trying to define your muscles you want to be able to lift the weight 12-15 times before your muscles start getting tired.


12 Minute Seated Core Desk Exercises

Sparkpeople’s 12 minute Seated Core Workout – In this 12 minute core workout you’re lead through a series of exercises that work the abs, obliques and lower back.  No equipment is needed for this workout, but you’ll want to make sure you’re sitting in a stable chair when you do this workout.  When doing this workout, be sure to sit as tall as possible and engage your abdominal muscles during every move.  Also when doing this workout, make sure you only work through your own range of motion – don’t ever do the exercises to the point of pain.


Additional Desk Workouts

Some other ideas for working out at your desk, or close to your desk,  in addition to doing these videos:

  • If you have a stability ball, try sitting on that while you work.
  • If you have light weights, take a short break, if possible, and do some arm exercises with them.
  • Take short breaks and do some push-ups – push-ups can be done facing a wall as well as on the floor, or do some squats or lunges.
  • If you want to get some cardio in, take short breaks and run or march in place – if you do phone work though, make sure you don’t get to winded!


These are just a few of the ideas I’ve found for getting in extra exercise while seated in a chair or working at your desk.  If you have ideas that have worked for you I’d love to hear them!

Related Posts:

Earn Everything… nearly!

Join Ipsos iSay, one of the few Faithful and Honest survey panels and earn prizes, gift cards and donations. Stack your points and redeem them: Simple! No hidden fees and completely free!

Join Ipsos Now

Need Easy Extra Cash?

Pinecone Research, a leading name in online survey panel honesty, absolutely guarantees $3 cash for every survey you complete!
Take advantage of their time limited New Membership drive and register NOW. Join today: 100% free!

Join Pinecone Research Now


Click here to post a comment...
Post comment

Angie Nelson

March 21, 2013 at 7:42 pm

I have so wanted a treadmill desk for the past two years. For some reason my husband doesn’t think I would use it. I am not sure where he gets that idea…other than the inch of dust on the treadmill currently. 😉

Leisa Good

March 22, 2013 at 10:55 am

@ Erica- Good suggestions! I notice that my legs and back are getting stiffer by the day! I have started making it a point to get up and stretch, but that doesn’t do much for the cardio. I will definitely check out that 11-Minute Cardio.

@ Angie, lol. That’s funny. I think treadmills and exercise bikes are both good for hanging and drying laundry! 😉


March 26, 2013 at 3:29 pm

Desk workouts as a concept sound great. I am actually amazed I have never heard of them before. I think that its something that, as soon as a witty marketing person gets behind it, could become a craze!

When that happens i want to be the 1st person who anyone around here knew that was doing it and in order to do that I think I am going to go with the 9 minute option!