23 Simple Office Exercises & Workouts for Employees (2024)

Here is our list of the best office exercises + workouts.

Office exercises are exercises or physical activities you can do in the office, especially at your desk, that help you stay fit and active. Examples include squats, lunges, jumping jacks, and chest stretches. These activities aim to energize the employees or stretch after sitting at the desk for long hours.

These activities are examples of employee wellness initiatives and virtual wellness ideas. These ideas are similar to team building workouts, and online fitness classes.

This list includes:

• workplace exercises
• workplace workouts
• office workouts with no equipment
• office chair exercises
• 10 minute office workouts
• hourly office workouts

Let’s get to it!

List of office exercises

Working at the office, especially prolonged sitting, can be draining for the employees. In this case, some workplace exercises and workouts can help employees stay physically and mentally active.

Whether your workers are in traditional or home offices, exercises are necessary for overall wellbeing. Here is our list of the best office exercises and workouts for employees.

1. Triceps Dip

Triceps dips are a great workplace exercise to help your employees build shoulder and arm strength.

Here are the steps:

1. Sit on the edge of a chair.
2. Place your hands beside your hips and grab the edge of the chair.
3. Looking forward and extend your legs out with your heels on the ground.
4. Use your palms to lift yourself off and away from the edge of the chair.
5. Bring yourself downwards until your arms are at a 90-degree angle.
6. Lift yourself back up and keep repeating for a minute.

Triceps dips are a great option if you want your remote employees to perform some office chair exercises. Such exercises strengthen the muscles instead of locking them in a fixed position.

2. Squats

Here are the steps:

1. Start by positioning yourself as if you are sitting on an invisible chair.
2. Next, bend your legs to lower your body down.
3. Try to get your thighs parallel to the floor.
4. Use your heels to push yourself back up.
5. Repeat ten times.

While squats are fantastic, you should not ask older workers to do them. The motion can strengthen knee bones and ligaments. But, the excess pressure may be harmful to workers with knee problems.

3. Lunges

Lunges are among the best 10 minute office workouts because they shape the body and increase muscle mass.

Here is what you have to do.

1. Stand away from your workspace with one leg in front of the other.
2. Bend your leg at the back so that it moves down.
3. Keep lowering your leg without letting it touch the floor.
4. Bring it back upwards.
5. Repeat this a few times.
6. Switch the position of your legs and repeat the step.

Lunges can be a great option to kick-start your day and keep the employees throughout office hours.

4. Shoulder Stretch

Shoulder stretches are necessary exercises for workers who sit in front of the computer all day. The employees can benefit from this exercise and keep their hands and arms working perfectly.

Here are the steps to perform this workout.

1. Clasp your hands together and raise your arms above your head.
2. Ensure that your palms are facing upward.
3. Extend your arms upwards.
4. Hold this position for 10 seconds.

Shoulder stretch is a great post-office workout for employees who feel shoulder and back pain after work. Workers can also do the motion after every few hours to avoid muscle strains.

5. Calf Raises

Calf raises are simple workplace workouts that do not require much space.

Here are the instructions.

1. Grab on your desk or the back of a stable chair for support.
2. Raise your feet so that you are standing on your toes.
3. Bring your feet back down slowly.
4. Repeat these steps. You can do these 10 to 12 times per set.

Calf raises are beneficial for workers who sit most of the day. In addition, putting pressure on the calves will strengthen the muscles and improve the body’s overall balance.

6. Wall Sits

If you think your back needs some help after constantly sitting for several hours, then you should perform wall sits in the office. This exercise is easy and takes a few minutes. Plus, you do not need any equipment.

Here are the steps:

1. Stand with your back against a wall.
2. You can also place your hands on the wall if you need extra support.
3. Lower your body down until your thighs make a 90-degree angle.
4. Then, bring your body back up.

This exercise also strengthens the back muscles and provides balance and support to the overall body.

7. Chest Stretch

Chest stretches can be a great workout for the gym-enthusiast folks in your office!

To perform this activity:

1. Clasp your hands together behind your back.
2. Raise your chin upwards.
3. Push your chest outwards.
4. Stay in this position for 10 to 15 seconds.
5. Repeat three to four times.

Chest stretches can relax the back and neck muscles and provide support. If your back hurts after prolonged sitting, then this exercise can come to the rescue!

8. Jump Squat

A jump squat is the same as a simple squat but slightly more intense.

Here are the instructions for the workout.

1. Start by doing a regular squat.
2. Lift your feet to push yourself upwards into a jump.
3. Land back with your feet firmly on the ground.
4. Get back into the squat position.
5. Repeat this exercise 10 times.

A jump squat is an excellent exercise for the whole body. If the employees cannot ensure daily running or jogging, then they can perform this exercise for better health.

9. Arm Circles

Arm circles focus on the arms and hands and can be the best exercise for computer workers.

Here are the steps:

1. Stand away from your workplace with your arms at your sides.
2. Stretch your arms outwards.
3. Move them forward in a circular motion 10 to 15 times.
4. Repeat this movement in a backward motion as well.

Arm circles also target the biceps and triceps and build the upper back muscles. You can tell employees not to worry about looking silly, swinging their arms in the air!

10. Hamstring Stretch

Hamstring stretches will stretch the whole body and help keep limbs limber.

Here is what you have to do.

1. Pull your chair away from your desk to make some space.
2. Extend one of your legs in front of you.
3. Reach out your arms and touch your toes.
4. Hold this position for 10 to 20 seconds.
5. Repeat this motion using your other leg.

Make sure you tell your employees not to do this exercise using both legs simultaneously, as this approach may cause back problems.

11. Push-ups

You will need to move to an area with a clean floor. You can also place something on the floor to act as the surface where you will place your hands.

Here are the steps:

1. Start by placing your hands on the floor, shoulder-width apart.
2. Move your legs backward until you are on your toes.
3. Tighten your core and focus on your breathing.
4. Lower your body downwards by bending your elbows to a 90-degree angle.
5. Lift your body again without fully extending your arms.

While push-ups are an excellent exercise for muscle-building, you also need to teach your employees the correct way to do this exercise.

12. Bicep Curl

The bicep curl is the best exercise among office workouts with no equipment. As the name suggests, this exercise builds the biceps and strengthens the shoulder muscles.

Here are the instructions for the workout.

1. You can start by standing with your legs apart and your arms at your sides, and your object, say a book, in one of your hands.
2. Bring your arm with the object upwards by bending your elbow and moving in a curling motion.
3. Stop when your hand comes up to your shoulder.
4. Bring your arm back downwards.
5. Do this 10 to 15 times.

Repeat this exercise with the object in your other hand.

13. Desk Plank

The best thing about a desk plank is remote teams can perform this exercise.

Here are the steps:

1. Stand behind a desk.
2. Firmly place your forearms on the surface.
3. Move your legs backward so that they are at a 45-degree angle.
4. Tighten your core muscles.
5. Hold this position for 10 seconds.

A desk plank will improve the posture of your employees. As their shoulders and back can hurt after prolonged sitting, a desk plank will relax their muscles in a few minutes.

14. Seated Crunches

Seated crunches are a great office chair exercise for in-person and remote teams.

Here are the instructions.

1. Sit in your chair with your hands behind your head.
2. Start by lowering your torso with your hands in the same position.
3. Tighten your core and move your torso downwards to your knees.
4. Hold this position for 10 seconds.
5. Bring your body back up.

Repeat the exercise three to five times. Seated crunches should be an essential part of your hourly office workouts because it improves posture and relaxes the body.

15. Jumping Jacks

Apart from strengthening the overall body, jumping jacks are a phenomenal exercise for the heart. This exercise is a total-body workout that ensures physical health, making it a great workout for office workers.

Here are the steps:

1. Stand away from your workspace with your legs together.
2. Place your hands on your sides.
3. Move your arms upwards above your head.
4. Simultaneously, move your legs sideways.
5. Bring your arms back down and move your legs back together.
6. Repeat in multiple sets, each with 10 to 20 jumping jacks.

Jumping jacks will make your employees tired if they have just begun exercising. However, you can take breaks between the reps to make the exercise convenient.

16. Torso Twist

Torso twist is a simple exercise with several benefits. You can do this exercise while sitting on the chair, which makes it great for inactive folks!

Here are the steps to perform this workout.

1. Sit on your chair with your feet placed on the floor.
2. Place one of your hands on the armrest.
3. Twist your torso towards the armrest.
4. Hold the position for 10 seconds.
5. Turn back to the starting position.
6. Repeat on the other side.

A torso twist is ideal for the backbone. This workout move also makes the body flexible and strengthens abdominal muscles.

17. Neck Rolls

Sitting in front of the laptop for a long time can provoke pain in the neck. In this case, neck rolls will be best to avoid neck muscle pain.

Here are the steps of this simple exercise.

1. Sit in your chair and lower your head.
2. Rotate your head in a clockwise motion twice.
3. Then rotate it in an anti-clockwise motion.

Rotating the neck in a clockwise and anti-clockwise motion relieves the muscles. By doing this exercise regularly, you may prevent severe neck pain.

18. Toe-touch

If your employees do not perform many physical tasks during the day, then you should make them perform the toe-touch exercise.

Here are the steps:

1. Stand straight with your arms stretched above your head.
2. Bend downwards, keeping your arms stretched.
3. Reach your toes with your fingers without bending your knees.
4. Hold this position for 10 seconds and move back to the starting position.
5. Repeat the exercise.

This exercise is great for the whole body, especially the shoulder and back muscles.

19. Pistol Squats

Pistol squats should be a part of your workout routine to maintain your posture even after sitting for long hours. The best thing is that this exercise will take a few minutes and does not require any equipment.

Here is what you have to do.

1. Sit straight on a chair.
2. Place one foot firmly on the ground.
3. Stretch your other leg in front of you.
4. Lift yourself and shift your weight to your foot that’s flat on the ground.
5. Keep your other leg stretched out.
6. Lower yourself and sit back down.
7. Repeat this exercise five to 10 times on each side.

Pistol squats will strengthen the leg muscles and provide efficient body movement.

20. Shrugs

This exercise is good for working out your back.

Here are the steps:

1. Stand straight with your arms at your sides.
2. Bring both of your shoulders upwards to the level of your ears.
3. Hold this position for a few seconds.
4. Bring your shoulders back down.
5. Do the exercise 10 to 15 times.

Shrugging is best for stabilizing the neck and back. It also provides strength to the shoulder muscles and provides easy movement.

21. Oblique Twists

You will need a stability ball for this exercise. A swiveling chair will also work if you do not have one.

Here are the steps:

1. Sit on the chair and place your hands on the edge of your desk.
2. Grip the edges and lift your feet off the ground to make it easy for you to turn.
3. Turn your chair to one side as far as you can.
4. Do the same on the other side.
5. Repeat this exercise 10 times on each side.

This exercise strengthens the oblique muscles, offering easy spine movements.

22. Good Mornings

The good morning exercise can be the ideal exercise you should have in your office workout.

Here are the instructions.

1. Stand with your hands at your sides and your knees slightly bent.
2. Ensure that your legs are hip-width apart.
3. Tighten your core and move your body downwards, maintaining the arch.
4. Bring yourself back up and repeat.

This exercise will strengthen the neck and back muscles.

23. Pretend Jump Rope

This exercise helps you work out your calves and thighs.

Here are the steps:

1. Stand at a distance away from your desk.
2. Stretch your arms on your sides.
3. Start hopping using both of your feet.
4. Move your wrists in circular motions as if you’re holding a jump rope.
5. You can exercise this multiple times but do it for one minute per set.

You can also bring the actual jump rope to the office to simplify this exercise. However, if you do not have the space or the rope, then the pretend jump rope exercise will do the job.

Conclusion

Feeling sluggish and stiff after prolonged sitting comes with no surprise. Hourly workouts can keep your mind and body feeling fresh. Whether you want a quick stretch at your desk or an intense workout session in your office, you can easily engage your employees in simple exercises.

With such easy and less time-taking exercises and workouts for the office, making your employees get out of that mid-afternoon slump is easy!

Next, read about team building yoga and outdoor team building ideas.