How to Exercise at Your Desk in Secret

Do you ever wish there was a way to fit exercise in at the office without having to worry about what your colleagues may think? Well, now you can! With this guide, we’ll show you how to exercise at your desk in secret.

How to Exercise at Your Desk in Secret

Whether it’s sneaking in squats and lunges during slow times on the job or doing stretching exercises while sitting in your chair, there are various options available for discreetly getting some physical activity into your 9-5 day.

Get ready for more energy and improved health – now all that stands between you and a healthier workday is working out how to stay under the radar!

Benefits of Exercising at Your Desk

Apart from the obvious physical benefits, there are many other advantages to exercising at your desk. For one, it can help improve mental health and boost productivity. Physical activity has been linked to reduced stress levels and increased focus and energy throughout the day.

Additionally, exercising at your desk can be a great way to break up long periods of sitting, which has been linked to various health risks. By incorporating small exercises into your work routine, you can improve circulation and prevent muscle stiffness.

Needed Equipment

In order to exercise at your desk, you don’t need much in the way of equipment. You will need:

A Chair With Wheels:

This allows for more range of motion and makes certain exercises easier to perform.

Resistance Bands:

These can be used for a variety of exercises, such as arm curls and leg lifts.

Hand Weights:

If you have them available, hand weights or dumbbells can add extra resistance to your workout.

Yoga Mat:

If you plan on doing floor exercises, a yoga mat can provide some cushioning and support. However, if you don’t have a mat, a towel or blanket can also work.

Yoga Mat Can Provide Some Cushioning

11 Step-by-step Guides on How to Exercise at Your Desk in Secret

Step 1: Neck Rolls

First, sit tall in your chair and relax your shoulders. Roll your head gently from side to side, attempting to touch your ear to the top of each shoulder. Repeat 5 times on each side. You can also try rolling your head in a circular motion. But be careful not to strain your neck. This exercise is great for relieving tension and stiffness in the neck.

Step 2: Shoulder Shrugs

Next, raise your shoulders up towards your ears and hold for a few seconds before releasing. Repeat 5-10 times to help release any tension in the upper back and shoulder area. It’s a great exercise to do during phone calls or while reading emails. You can also do this exercise while standing if you prefer. It can help improve posture and reduce stiffness.

Step 3: Arm Circles

Start by extending your arms to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. This exercise helps to loosen up arm muscles and increase blood flow. But be careful not to make the circles too big or you might hit your desk neighbor! This exercise can be done while sitting or standing.

Extending Your Arms to the Sides at Shoulder Height

Step 4: Leg Lifts

For this exercise, sit tall in your chair with your feet flat on the ground. Slowly lift one leg up until it is parallel to the floor, then lower it back down. Repeat with the other leg. This exercise targets your quadriceps and is great for those who sit for long periods of time. You can also add ankle weights for more resistance. It may not be discreet, but your leg muscles will thank you!

Step 5: Chair Squats

Stand in front of your chair and lower yourself down as if you are going to sit, then stand back up. Repeat this movement for 10-15 reps. This exercise targets your glutes, hamstrings, and quadriceps. To make it more challenging, hold a stack of books or a water bottle while doing the squats. Just make sure to be careful and not use any objects that may fall and cause noise.

Step 6: Calf Raises

While standing, lift yourself up on your toes as high as you can go, then lower back down. Repeat this movement for 10-15 reps. This exercise targets your calf muscles and can help prevent stiffness in the lower legs. You can also do this exercise while sitting at your desk by simply lifting your heels off the ground. It may look like you’re just fidgeting, but you’ll know the real secret!

Step 7: Wall Sits

Find an empty wall and stand with your back against it. Slowly lower yourself into a seated position, keeping your legs at a 90-degree angle. Hold this position for 30 seconds to a minute before standing back up. This exercise targets your quadriceps and glutes. For a tougher challenge, hold a water bottle or book in front of you while doing the wall sit. Although it may be difficult to do this one discreetly, the benefits are worth it!

Exercise Targets Your Quadriceps

Step 8: Desk Push-ups

Place your hands on the edge of your desk and walk your feet back until you are at an angle. Then, lower yourself down as if doing a push-up and then push back up. Repeat for 10-15 reps. This exercise targets your chest, arms, and shoulders. If you have a squeaky desk or noisy coworkers, it may be best to skip this one.

Step 9: Seated Leg Extensions

Sitting in your chair, extend one leg out straight, then lower back down. Repeat with the other leg. You can also add resistance by using a resistance band around your ankles. This exercise targets your quadriceps and can help improve muscle strength. It may not be completely hidden, but a resistance band could easily be mistaken for a footrest. You didn’t hear it from us!

Step 10: Desk Dips

Facing away from your desk, place your hands behind you on the edge of the desk and walk your feet forward. Then, lower yourself down until your arms reach a 90-degree angle, then push back up. Repeat for 10-15 reps. This exercise targets your triceps and can be easily modified by bending your knees or keeping them straight. Just make sure your desk is sturdy enough to support your weight.

Step 11: Abdominal Contractions

Sit tall in your chair and contract your abdominal muscles, holding for a few seconds before releasing. Repeat for 10-15 reps. You can also turn this into an oblique exercise by twisting your torso to each side while contracting your abs. This exercise engages your core muscles and can help improve posture and reduce back pain. Always a good thing to work on, even if it’s not visible to others.

Sit Tall in Your Chair

Following these steps on how to exercise at your desk in secret, 11 simple exercises can help you stay active and healthy even while sitting at your desk. So next time someone asks what you’re doing, just tell them you’re stretching or taking a quick break from work. It’s our secret! Remember to always listen to your body and modify any exercises as needed. Happy exercising!

Frequently Asked Questions

Q1. Can I Do These Exercises While Wearing a Suit or Dress?

A: Absolutely! These exercises can be done in any type of attire, just make sure you are comfortable and able to move freely. It may be best to avoid tight clothing that restricts your movement.

Q2. How Often Should I Do These Exercises?

A: It is recommended to take breaks and do these exercises at least once every hour if possible. This will help break up long periods of sitting and keep your muscles from becoming stiff.

Q3. Can I Do These Exercises in an Open Office Space?

A: Yes, these exercises can be done in any type of office setting. However, you may want to be aware of your surroundings and try to do the exercises more discreetly if you feel uncomfortable.

Q4. Are These Exercises Suitable for Everyone?

A: While these exercises are generally safe for most people, it is always best to consult with a physician before starting any new exercise routine. If you experience any pain or discomfort while doing these exercises, stop immediately and consult with a healthcare professional.


After implementing these secret exercise moves into your daily routine, you’ll be feeling more energized and productive in no time! Remember to adjust the intensity depending on how much time you have available. Switch up your techniques too so that it never gets boring, and you won’t get noticed while exercising at your desk.

You don’t even have to leave the workplace – whatever works best for you! So give it a try – sneak in some squats or lunges when no one is looking, and everyone will be pleasantly surprised by your newfound productivity. Best of luck on your journey to becoming a secret desk exerciser extraordinaire! Thanks for reading this article on how to exercise at your desk in secret.

Photo of author

Angela Ervin

Angela is the executive editor of officefixes. She began her career as an interior designer before applying her strategic and creative passion to home and office design. She has close to 15 years of experience in creative writing and online content strategy for Office design and decor,home decorations as well as other efforts. She loves her job and has the privilege of working with an extraordinary team. She lives with her husband, two sons, and daughter in Petersburg. When she's not busy working she spent time with her family.

Leave a Comment