By now you’ve likely heard a thing or two about the downsides of a desk job. But we get it: Not everyone can have a standing desk or squeeze in a bodyweight workout every day.
That’s where this desk exercise routine comes in. Think of it as a happy medium between sitting for eight hours and hitting the gym when you just. don’t. have. time. We tapped Lauren Williams, certified trainer at Tone House in New York City, to come up with a creative workout that will get the blood flowing—without making you sweaty.
So throw off your jacket and get started with the moves below.
How to use this list:
Do each exercise in order for the indicated number of reps and sets. Do the routine daily—ideally right around that 3 p.m. slump—or as a recovery workout after a tough day.
1. Seated Desk Child’s Pose Stretch
2. Seated Neck Stretch
3. Seated Spinal Twist
4. Desk Shoulder and Hamstring Stretch
5. External Rotation
6. Chest Opener
7. Chair Dips
8. Toe Raises With Chair
9. Toe Raise to Ballet Squat
10. Desk Push-Up
11. Chair Squat
12. Rotating Lunge
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