80 Effective Exercises You Can Do At Your Desk

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The U.S. surgeon general recommends at least 30 minutes of moderate activity five days a week for adults. Yet with a significant percentage of Americans at the overweight or obese point, it doesn’t seem as if we have the time. So we do what we can, when we can.

Because so many of us spend eight hours or more a day at our desks or cubicles, why not find 30 minutes there? We have gathered 80 effective exercises you can do at your desk to help. Take a look and have your co-workers envying you in no time.

Effective Aerobic Exercises You Can Do At Your Desk

Get your heart pumping and calories burning with the help of the below.

1. Jumping Jacks : Not just for kids anymore, cubicle dwellers can do this for some easy, low impact cardio. Try finding at least one or two times during the day where you do one minute non-stop of jumping jacks. This video has more on how to do them properly.

2. Shadow Boxing : It may not seem like it, but throwing punches at an imaginary opponent can actually do wonders. Do it for a few minutes straight to get the most effective workout. Also good for relieving stress. This video shows beginners how to Muay Thai shadow box.

3. Run : Before you do a lap around the office floor, check out this video. It shows how tennis players run in place to train. Do this in your office once or twice for one minute straight.

4. Walk : If the above is too strenuous for you, try walking. A low impact workout, it is good for those with bad joints or other medical conditions. This video shows you how maximize a walking exercise routine.

5. Step Up : Much like a step workout, if you have a sturdy item that can be used as a step, try climbing up and down it for as long as you can. Switch legs with each step.

6. Side Bends : This workout is ideal for working on the abs. If you need more of a challenge, use weights. This video shows you more.

7. Waist Twists : Just like they sound, this simple exercise helps with both abs and cardio. This specific video is for women over 50. However, anyone with resistance or weights can make it work for them.

8. Supreme Stair Workout : Want to take your office place workout to the next level? Then head for the nearest set of stairs. A female trainer shows you how to work everything in just ten minutes.

Effective Tools for Exercising At Your Desk

If you need a little help exercising at your desk, take a look at the below best tools to help that can be found at any sporting goods store.

9. Resisitance Bands : These pulling bands can help you with a variety of upper, lower, and other effective exercises. They start at only $9.95 a pair and can fit in a purse or briefcase easily.

10. Jump Rope :Your favorite childhood toy can help you out as an adult too. Jumping rope not only helps your cardio but coordination as well. Nike even sells a weighted jump rope for advanced exercisers.

11. Step : Although any sturdy step will do, if you want to be sure grab a few bucks and one of these aerobic workout tools. Purchase as a single or grab multiples for changing up the difficulty of your office workout.

12. Stability Ball : This effective exercise tool can help everything from arms to legs. Coming in at around $20, many popular merchants offer it.

13. Dumbbells : Grab these to build your arms and improve your squats and bends. They are inexpensive and compact enough to fit in a drawer. If you have some more money and need adjustable weights, check out these.

14. Hand Grip : This device works much like a one handed nutcracker. Simply grab and squeeze to begin building your forearms. This site is selling two for the low price of $5.99.

15. Neckline Slimmer : As seen on television, this product can help you slim down your neckline. It only takes $19.95 and a few minutes to find out if it’s true. They offer a 15 day return policy if you are unsure.

Effective Lower Body Exercises You Can Do At Your Desk

Get an effective lower body workout with the help of these exercises.

16. Plyo Power : Anyone with a television or desire to get fit knows Jillian Michaels. She is the trainer featured on the hit show “The Biggest Loser.” If you ever wished she would help you get in shape: you got it! In this mini-workout, she shows how jumping is one of the best lower body exercises.

17. Lunges : A staple of lower body exercises, lunges are some of the most effective ways to build your legs. In this short video, a proper lunge is shown.

18. Squats : An easy exercise to do at your desk, all you have to do is plant your feet and bend your knees. A trainer from WYN shows you how to do it properly.

19. Single Leg Squat : If the above isn’t challenging enough, try the single leg squat. It is an impressive exercise that can be done for beginners, intermediate, and experts. Natalie shows you how to do all three.

20. Single Leg Squat-Crossing Balance Lunge : If the above is still too easy, take a look at this exercise. It works multiple parts of the lower body. Resistance bands are also required.

21. Front Kick : Whether you’re pretending to be a karate champ or Rockette, the front kick is an effective exercise for legs, glutes, and cardio. Do ten to twenty for each leg. This video is a short tutorial.

22. Lean and Mean Leg Workout : Start with plie squats to begin this effective exercise. Cross leg squats and knee raises are also shown.

23. Five Exercises for Lean, Sexy Legs : Melissa shows you five exercises for your legs to create a leg workout to help tone your legs. This workout will help you get lean, sexy legs in time for beach season.

24. How To Build Strong Legs : Yuri Elkam shows you six leg blasting leg workouts for men or women. All you need is weights and a little room. Be sure to mix and match for best results.

Effective Upper Body Exercises You Can Do At Your Desk

Go sleeveless with the help of these effective exercises you can do in the office.

25. Tricep Dips : Have a glob of tricep fat? Not anymore after mastering this effective exercise. A chair, wall, and determination is all that is required.

26. Super Shoulders : Both men and women can achieve impressive shoulders with this mini workout. Do with or without dumbbells. A leg exercise is also thrown in.

27. Armed and Dangerous : In another entry by Jillian Michaels, she shows you how you can get killer arms straight from your desk. Strength building and calorie burning are featured. Weights are required.

28. Madonna Arms Workout : The Material Girl graced magazine covers for many reasons, one of them being her arms. This one minute video will show you how to get them for yourself.

30. Michelle Obama’s Workout : The First Lady also made headlines for her sculpted arms. This trainer from L.A. Oxy shows you how to improve on them.

31. Hotel Room Pushup : You don’t have to drop and give anyone anything with this effective arm exercise. You only need a chair and a minimum of five repetitions.

32. Beginner Wall Pushup : If the above puts too much strain on your back or arms, check out this exercise. All you need is a wall sturdy enough to hold you up.

33. Free Weight Arm Exercises : With just a few light dumbbells, you can do this workout at your desk. Expert Jeri Ryan shows you a few simple standing moves.

34. Killer Arm Workout : If you devote a day to a certain part of the body, this exercise is for you. It can show you how to build massive arms with just weights. Although it’s for advanced users, simply lower the resistance to do this workout.

Effective Abdominal Exercises You Can Do At Your Desk

Get that six pack in time for bathing suit season with the help of these effective exercises you can do at your desk.

35. Ripped Up Abs : Want Jillian Michaels’ abs? She shows you how to get them in a short, two minute video. Different moves, sets, and rotations are shown.

36. Reverse Crunches : If typical crunches are too boring for you, give these a try. It targets the lower abs, which is a difficult area to work. All you need is a clear floor and a few minutes.

37. Leg Drops : If you enjoyed the above video, top it off with this one. The same trainer shows you a good follow up exercise to the reverse crunch.

38. Abdominal Pose : Get on your elbows and toes, keep your back straight, and hold yourself up with your abs. A simple, yet challenging pose to hold for at least a minute. This illustration shows an advanced pose with one foot raised.

39. Sitting Abdominal Pose : Like the above, hold this pose to build your abs. In a sitting position on the floor raise your toes to about eye level and hold. Keep your arms outstretched for balance.

40. Upside Down Abdominal Workout : No need to hang from the roof to do this desk exercise. Jillian Michaels shows you how to hammer your abs with simple standing exercises. Weights are optional but not necessary.

41. Core Strengthener : Use this yoga pose to strengthen your core and abdominals. Low impact and effective poses are shown.

42. Crunches : We’ve all seen them, but did you know that doing them improperly can do more harm than good? This trainer shows you the proper way to do them without a bulky and expensive contraption.

43. Oblique Exercises : Also known as love handles, this exercise can help you ditch or avoid them. Simply lie on the floor and do this exercise for several reps on both sides.

44. Sit Up : If you prefer this classic exercise, check out this video. Trainer Amy for Livestrong shows you how to do a proper and challenging one.

Effective Yoga Exercises You Can Do At Your Desk

Because your mind needs exercise just like your body does, take a look at these effective yoga strategies you can do at your desk.

45. Yoga For Work : Instructor Dana teaches you a short yoga for work sequences. Sitting, posing, and more are discussed. There are also other videos in the sequence.

46.Sun Salutation : This yoga pose is excellent for the morning as it brings you energy. A simple pose and breathing can do wonders.

47. Office Yoga : Jennifer Kostel is a certified yoga instructor. She shows you three, easy poses designed especially for office dwellers.

48. Seated Twist Leg Exercise : This yoga pose doesn’t even require you to leave your chair. Simply sit and twist as shown to perform. Switch sides and repeat.

49. Shoulder Stretch Exercise : Again, you do not have to even stand up to do this pose. Simply grab your elbow and stretch out your shoulder as shown.

50. Side Stretch : This effective yoga exercise is meant to help the spine and back. Lock hands, lift over your head, and stretch.

51. Chest Stretch : Stop here for another yoga pose for your back. It can help alleviate that hunched over position you may normally have. Simply put your hands behind your back and sit up.

52. Office Yoga : Instructor Tara Stiles shows you a routine that you can do at work from your desk. It focuses on helping with tension in shoulders, lower back, and wrists at work.

53. Office Chair Yoga Stretches : Expert Cassie Naumann developed several styles of yoga. In this video, she shows you simple neck stretches. Excellent for relieving stress at your desk.

54. Posture : Cassie is back to help your posture with yoga. If you leave your desk aching, this yoga pose can help you out. There are also more videos from her.

55. Yoga Quick Fix For Calves and Shins : If working out has got you aching, check out this video. Tara shows you a pose that can release the pressure on your calves and shins. Yoga mat or comparable item is required.

56. Headstand Yoga : If you are ready to take your office yoga to the next level, try this pose. It is definitely as tough as it sounds, but if you master, will have the whole office talking.

Effective Exercises You Can Do At Lunch

Make the most of your lunch hour by giving these office exercises a try.

57. Workout Rut : If getting back into the exercise frame of mind, stop here. Exercise TV has tips for getting started. This professional trainer answers many common questions.

58. The Ultimate Lunch Hour Workout : This lunch hour workout stands out for its impressive 18 minute time length. The exercises are meant to both burn calories and build tone. A twelve item slide show from “Fitness” magazine shows you how.

59. The Lunch Hour Workout: If you have certain health concerns, this workout from WebMD is for you. Everything from what to eat to what to do is discussed. There are also loads of other fitness tools found on the site.

60. Lunch Hour Workout: Medicine.net also chimes in on an effective workout during your lunch hour. Be sure not to miss the 7 effective exercises slideshow and how to exercise with your dog.

61. Lunchtime Workouts for Busy Men : Although meant for men, both genders can find something useful here. Cardio, lower body, upper body, and more exercises are given.

62. What’s The Best Lunch Time Workout? : If your office exercise includes body building, you will want to read this answer. A split body workout with specific exercises are discussed. They also link to other answers by bodybuilders.

63. Lunch Hour Fitness Workout : If you are a woman and feeling neglected by the above, stop here. “Women’s Health,” shows how busy women can squeeze in a workout during lunch. What to do at the beginning, middle, and end of the hour are shown.

64. Time Is On Your Side : In another entry for women, this one shows you how time can be an ally and not an enemy in your quest for effective exercises at the office. They even tell you how to squeeze in some exercise before and after work.

65. Power Lunch : Smart Fitness is a leading health site and answers many common questions on the lunch workout. They include how to maximize, when to eat, what to eat, and much more. The site also has many other fitness tools.

66. Walking Workout : If walking is the only thing you can swing on a lunch break, then do it with the help of this article. The psychological and physiological benefits are discussed. There are also tips for getting started for an eight week walking regimen.

67. Eat to Recover : Now that you’ve completed a lunch time workout, keep your energy up for the rest of the day by eating right. CNN and “Cooking Light” tell you about fluids, carbohydrates, and protein. They even link to eight lunchtime offerings.

68. Smoothie Selector : Now that you’ve spent your lunch hour working out, how are you going to eat? Don’t blow all of your hard exercises with a visit to the vending machine. Instead, get a free database of smoothies from “Men’s Health” to help you. You can get a pre or post workout one, along with many other types.

Effective Video Exercises You Can Do At Your Desk

These videos feature workouts anyone can do from their desk or cubicle.

69. Top to Bottom : If you only watch one video from these 80 effective exercises you can do at your desk, this is it. Get toned from head to toe while burning calories in this amazing workout. A three minute video shows you several moves to get your body in shape in all areas.

70. Warm Up Routine : Before you do any serious exercising, warming up can lead to the prevention of serious injury. Zuzana shows you her quick and easy warm up routine to help.

71. 300 Workout : If you are a fan of the movie “300,” check out this series of videos. A YouTube user shows you his own custom workout inspired by the film. Eleven parts and counting show you exercises that require only weights, resistance bands, and a will.

72. P90X : A popular workout video series, see if it is right for your desk exercises. A YouTube user posts over 60 exercises found on the series. They include yoga, plyometrics, and much more.

73. Step Aerobics :Got a stepping device, a love of exercise and nine minutes? Then bring up this video with Steve to take you through an efficient step workout.

74. Mini Workouts : Oprah Winfrey hosts one of the most popular talk shows in history and posts how to do a mini workout from anywhere. Slideshows give you poses, exercises, and more. There are also different workouts for different days.

75. 15 Minute Ab Workout : Take a fourth of your lunch hour or a coffee break to do these exercises. Simple crunches and more are shown.

76. 15 Minute Workout : Based on the popular 15-minute workout series in “Men’s Health” magazine, the do-it-at-the office convenience and step-by-step demos of this time-saving workout make it easy for you to build a leaner, stronger, fitter body in no time flat. Both men and women are featured in this preview.

77. The Wedding Workout : Is the big day coming and you have no time to exercise? Then take a look at this video from Maria Forleo. It has exercises for abs, back, and even for wearers of high heels. The preview has loads more to tell.

78. Treadmill Workout : If your office offers a treadmill, check out this exercise video. It will shows you how to maximize your run or walk before getting back to that desk.

79. Running Cold Down Exercises : Use these effective exercises to maximize your run. Sean Lee shows you how through simple demonstrations to cool down.

80. Yoga Cool Down Stretches : If you need a few lighter cool down exercises, stop here. Carole Childers shows you a variety of yoga poses to get you ready to return to your desk in no time. Less than two minutes is all it takes.

Be sure to use caution whenever trying any of these 80 effective exercises you can do at your desk. And as always, be sure to consult your physician before beginning any exercise routine.