10-Minute Office Workout You Can Do at Your Desk

Do you feel like you spend to much time seated at your desk in the office? Put an end to that with a series of exercises that you can combine into a 10-minute office workout that can be done right from your desk at work! 

These quick exercises are easy to do and you only need resistance bands to do them! Feel great, no matter how long you spend sitting each day.

These exercises use pull-up bands. If you haven’t got any, get yours here (visit site).

For all of these exercises, start with 10-15 reps and work up from there.

Let’s dive in!

  1. Banded Row

This is a great exercise for training your back muscles. 

  • Wrap your resistance band around one leg of your desk, holding each end of the band in each hand. With your arms straight, the band should be taut.
  • Stand facing the desk, with your knees slightly bent, your feet hip-distance apart and your back straight. 
  • Gently pull the band towards you with your hands facing up, bringing your elbows in towards your sides. Hold and repeat.
  1. Shoulder Extensions

This exercise is great for improving your range of motion. 

  • This exercise is done in the same position as the band row, except that you keep your knees and arms straight while pulling the band back towards you. 
  • Your hands should come to just behind your legs.
  • Hold and repeat.
  1. Standing Kick Back

This exercise will give your hamstrings a nice workout!

  • For this exercise, the band stays wrapped around your desk leg. Tie the other end around your leg, just above your ankle. You are making a loop with the band, with you standing inside it.
  • Stand with your feet together, facing your desk with your hands on it for support (if you need it). Back support is essential while exercising to avoid back pain.
  • Stand back far enough so that the band is taut.
  • Now kick the leg that has the band wrapped around it gently back as far as you can, flexing the foot and keeping that leg straight. Pause when the leg is as far back as you can get it. 
  • Repeat the exercise on the other side.
  1. Lateral Leg Raises
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This exercise works your core muscles, which are working to help you balance!

  • With the resistance band in the same place as in the previous exercise, this time, you’re going to stand with one side of your body facing your desk. It’s time to work the muscles along the sides of your thighs.
  • Keeping your legs straight, and holding onto your desk for support if you need it, gently kick the leg with the band out away from your body. You can put one hand on your hip for balance.
  • Repeat this exercise on the other side.
  1. Hip Hinges

This exercise will help you improve your lower back health and performance.

  • With one side of the resistance band still wrapped around your desk, loop the other side around your waist. Hold onto it with both hands. The band should be fairly taut.
  • Stand with your feet hip-distance apart. Your knees should slightly bent, as if you were about to do squats. 
  • Keeping your hands in front of you and holding the resistance band, lean forward while maintaining a flat back so that you are facing the floor. Your back should come into a 90-degree angle with the floor. Bend your knees slightly while you lean forward. Your back must stay flat throughout this movement.
  • Pause at the end of this movement and repeat.
  1. Arm Rotations

This exercise will work on your rotatory cuffs and are very useful if you play sports like tennis or golf.

  • With the resistance band still wrapped around your desk, stand to the side of your desk with your feet about 3 feet apart. 
  • Hold the opposite side of the band in both hands, with your hands resting alongside the leg that is closest to the desk. Bend your knees slightly.
  • Now, as you straighten your legs and keep your back straight, you want to bring your arms up and across your body diagonally. Twist your waist as you do this. It’s almost as if you’re hitting a golf ball – you want that upward swing to move across your body while pulling the band. 
  • Pause at the top, then come back down slowly and repeat.
  • Repeat this exercise on the other side.
  1. Arm Lifts
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This exercise works your arms, your back, and your core. You’re also working on joint flexibility. Win!

  • Leaving the resistance band around your desk, hold the ends in both hands. 
  • Stand facing your desk with your feet 3 feet apart. Stand far enough back from your desk so that the band is taut but not too tight.
  • Now bring your arms between your legs as you bend your knees and lean forward with a straight back. Then as you straighten your legs, lift your arms above your head while keeping them straight. You want your hands to come up together smoothly.
  • Pause at the top and repeat.

Office workout conclusion

The most important thing about this workout, like any workout, is to be sure that you are consistently doing it! So, mix and match until you find something that works for you and will give you the training you are looking for!

However, you decide to put these exercises together, working out from you desk is sure to have you feeling better and improving both your physical and mental health!

Enjoy your 10-minute office workout!