Are you falling asleep at your desk after lunchtime? Here is a quick 10 minute office workout to wake up without reaching for that second or third cup of coffee.

If you have a job that requires you to sit for 8+ hours a day, then you know how draining it can get. As someone who sits all day, I was alarmed to read that sitting is the new smoking. Since finding this out, I have tried to find 10 minutes every day to move my body. Consistency is key.

To help you combat the stagnancy of sitting at your desk, below are some office exercises for sitting at a desk all day. These will help you get the blood flowing for that perfect mid-day refresh. Bonus, you do not need any equipment.

This post is all about the best 10 minute office workout you can do right at your desk.

The Ultimate 10 Minute Office Workout

1. Hourly Office Workout

Million-Dollar Quad Pulses. After sitting for hours, your quads could use a bit of TLC. For this one, sit up as tall as you possibly can and squeeze your inner thighs together as if you have a million-dollar ball between your legs that you don’t want to drop.

From there, straighten one of your legs and pulse it about 2-3 inches upward while maintaining your thigh squeeze. Pulse about 20+ times, then repeat the same motion with the other leg. Try this hourly to keep your legs active all day at your desk!

2. Calf Raises

Calves need attention during the day! Next time you stand up from your work area, consider doing 20+ calf raises to bring some life back to the lower parts of your legs. All you need to do is stand up with your legs straight and lift your entire body onto the ball of your feet and back down again.

You can also use the side of your chair or desk to keep your balance in check. Keep repeating this motion until you feel your calf muscles become ‘moderately’ fatigued.

3. Desk Push-ups

Pushups are wonderful to get a good mid-day refresh in your triceps, biceps, and chest. Even better, they are very easy and moderately discrete to perform as well. Standing up facing your desk, put your hands on the surface (with your arms straight) and take a couple of steps backward so you are at an angle.

Next, bend your elbows and lower your chest towards the desk surface where your hands are and then lift yourself back up again. Keep repeating this up and down motion for at least 10 reps or until you start to feel some endorphin-rich burning.

4. Office Chair Workout

Chair Dips. If your arms, back, or shoulders feel stiff, then this mid-day refresh exercise is for you. Using a chair that will not roll away from you, sit in it normally and scoot your entire body to the end of the seat. Once there, put your arms behind you for support and elevate yourself off the edge, again while holding yourself up with your arms.

During this phase, keep your legs together and feet flat on the floor (you can lift one leg out straight if you want more quad targeting), and lower your bottom half towards the floor as you bend your elbows. Then pull yourself back up using your triceps, repeating this motion 10+ times.

5. Lunges At The Home Office

Lunges. If you want high-intensity home/office exercises for sitting at a desk all day, lunges would be ideal for you as they intertwine cardio while targeting your largest muscle groups at the same time (glutes, quads, and your core). To get started, stand up with good posture and take a large step forward with one leg, making an upside-down V shape.

Next, bend the leg that is in front of you downward 90 degrees in -line with your toes down while bending the other one, almost touching the floor on the way down. Then lift yourself back up to the starting position and repeat again, doing about 20 reps on each side.

6. Office Ab Workout

Oblique Twists. Do you happen to have a chair that spins? Perfect. In the sitting position, sit closer towards the edge of the chair with your hands holding the edge of your desk. The next step is to lift your feet slightly above the ground and use your obliques and support of your arms to twist yourself side to side as far as you can go 10+ times on each side.

All in all, targeting your obliques every so often is ideal because this is the muscle group that can help you ward off back pain, improve your posture, and can give you that slim wasted appearance when toned.

7. Quick Office Workout

60-Second Cardio. Who said you couldn’t get your heart racing while at work? If energy and motivation are what you need, think about doing a timed 60-second cardio session to get those feel-good hormones flowing. This could be running in place, high knee running, mountain climbers in the pushup position, or even jumping jacks.

Whatever you feel comfortable with, take 60 seconds to do it so you can gain newfound energy to powerhouse through the rest of the day.

This post was all about the best 10 minute home office workout.