10 quick yet intense workouts for office goers

Dec 29, 2024

TOI Lifestyle Desk

Workouts for office goers

Workouts for office goers are essential to maintaining a healthy body, boosting concentration, reducing stress, and gaining energy, especially in long hours spent sitting in front of a computer.

Stretch breaks

Incorporate dynamic stretches like torso twists, side bends, and arm circles into your work hours to increase flexibility, reduce stiffness, and boost energy.

Standing calf raises

Stand on your toes and lower yourself repeatedly to tone your calves, enhance circulation, and strengthen your lower legs with this simple, effective exercise.

Seated leg raise

While seated, lift one leg at a time to activate your lower abs, strengthen your thighs, and improve core stability with this easy desk exercise.

Desk plank

Position your forearms on the desk. Make a plank position by lifting your forearms onto your desk and holding it while improving your posture and strength building through this simple and effective office workout.

Jumping jacks

Do one minute of jumping jacks and get your heart rate and burn some calories through these quick, full-body cardio exercises.

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Chair dips

Use a stable office chair to do tricep dips to tone your arms. A few sets throughout the day will make a big difference in muscle tone and overall strength.

Desk push-ups

Use your desk to do incline push-ups; your chest, arms, and core muscles will all be engaged for a quick upper body workout.

Shadow boxing

Throw punches in the air for a fast cardio boost, relieving stress while engaging your upper body and improving endurance with this simple, effective exercise.

Wall sits

Sitting against a wall, with your back, will tone your thighs and build up muscle endurance by just being in this seated position for a while.

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