7 Exercises you can do in your office

Find Your Personal Trainer

Published: July 27, 2021

If you are working long hours and don’t have time to go to the gym, there is an easy solution! There are plenty of exercises you can do in your office, and most of them won’t take a lot of your time. While thinking of different ways to make exercise fun, we made a list of exercises you can try out while having a short break from work. Take a look at some of the routines that take only about 10-15 minutes a day.

Exercises you can do in your office – it’s possible!

If you thought that having a personal trainer is the only way to get fit, you might be wrong. Although it’s always good to have a professional by your side while working out, some exercises are easy to perform at home or at work. While you’re at your office, you will probably sit for most of your time. Long working hours are definitely not a recipe for good posture and a fit body. This is why they are easy and efficient workout routines you can try out while having short breaks from work.

office space
All you need is 10 to 15 minutes to workout in your office.

There are plenty of exercises you can do in your office, all you have to do is choose the ones that work for you. Staying fit is more than just having perfect body weight. It is more about being healthy and coping with a busy schedule. While sitting at your office desk, you can plan exercises to target specific muscles and work on those you find the most fun. Take a look at some of the easiest and most efficient exercises you can do at your workplace.

Arm rotations

This is probably the easiest workout routine you can do in your office. Depending on the angle and the number of sets you do, it can be pretty efficient for stretching your back muscles. Here’s how you can do it:

Sit straight, or stand in from of your work desk. Put your arms in a T-shape and straighten your back. Your feet should be apart and in level with your hips. Before performing this exercise, make sure to have some room to move around. While standing in the right position, start touching your feet with the opposite hand, switching from one side to the other. Repeat this exercise for 20-30 seconds and then take a break.

Pushups on the desk

This exercise might sound a bit self-explanatory, but it’s not quite. It resembles standard pushups you can do on the floor, but it’s actually way easier. Place your hands on the edge of the desk, while making sure they won’t slip. Step away from the desk while holding it so your shoulders are positioned at 90 degrees to your hips. Perform 5 to 10 pushups (or more) in one set.

Criss-cross workout routine

For this exercise, you will not even have to leave the chair. While in the sitting position, make sure to sit straight and keep your thighs parallel to the floor. Place both of your palms at the back of your head. Start by touching your left knee with your right elbow and vice versa. While performing this exercise, make sure to keep your back straight. Repeat at least 8 to 10 times in one set.

women doing squats
Squats are a great way to shape your lower body.


It’s easy to understand why this is one of the exercises you can do in your office. All you need is a little bit of free space to do it. While doing squats, make sure to keep your back straight and breathe at the same tempo. This workout routine will help you bring back the blood flow in your lower body and compensate for the hours sitting in the chair.

Exercises for upper arm strength (triceps workout)

Our back muscles are the first ones to weaken during the many hours in the seating position. Upper body strength is very important for keeping the right body posture. There is an easier and harder way to perform these exercises. The lower you place your office chair, the harder the exercise will be. Start by standing straight in front of the chair with your back facing it. Place both palms slowly on the armrests and bend your elbows. Proceed with lowering your body into a squat while keeping your weight on the triceps.

If you are looking for ways to build and shape your upper body, you might want to look for a personal trainer Dubai has to provide. Keep in mind that some of these exercises might be too hard to perform, or even risky, in case you are not doing them the right way. A personal trainer can show you some exercises you can do in your office and how to perform them safely.

Glutes exercises

While working in the office for most of the day, why not work on our glutes and shape them? With this simple exercise, you will stay in shape and enhance blood flow in your lower body. Start this exercise by standing in front of your work surface. Place your body in the same position for doing the desk pushups. While leaning on the desk, use glutes to lift one leg at a time backward. Keep lifting one leg after another, making sure to feel the glutes working every time.

Stretches for improving posture

As one of the greatest exercises you can do in your office, stretches are very important for staying healthy. Besides improving posture, this workout routine helps you ‘refresh your mind’ and improve circulation in your neck muscles. Just like some of the classes for power yoga Dubai has to offer, stretches are very easy to perform inside the office. Here’s how you can do them with ease:

office chair
Staying fit while working in the office is possible!
  • Sit straight in your chair and lift your arms above the head. Pull them upwards and keep them in that position for a few seconds.
  • Repeat the previous exercise with arms behind your back.
  • While standing straight, lower your body towards your feet and touch them. Stay in the position for a few seconds.

These are just some of the many exercises you can do in your office. For more information and different workout routines, consider asking a professional trainer for advice.



Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile