Office Workouts You Can Do in 10 Minutes or Less

Staying active is an important part of taking care of your body, helping to control your weight, combat different types of health conditions and diseases, improve your mood, boost your energy levels, and promote better sleep patterns and quality. However, sometimes you just don’t have enough time in the day to go to the gym. Don’t worry, we’ve all been there.

But just because you’re busy doesn’t mean you have to give up on working out for the day! These five workouts are perfect for those days you only have ten minutes or less to get your blood moving in the office.

Office Yoga

Sitting (and standing) all day is hard on your body, which is why stretching is so important. Not only does stretching help physically: taking away muscle pain and improving flexibility and blood flow, it also is a great way to relieve stress, headaches, and calm your mind so you can focus on the work ahead. Office yoga is easy, and can be done by your desk, or in the conference room if you want a little more privacy.

You should pick 3-4 exercises you feel comfortable with when practicing office yoga. Start off with easy exercises, like backbends, twists, wrist releases, and forward folds. You can also try this video for a free 10 minute yoga class if you’re feeling really ambitious!

Office Ab Day

Your core strength directly affects the strength of your upper and lower body. It is in your core that most of your power originates. A strong core not only improves your balance and stability, it makes the rest of your body stronger, too.

Planks, mountain climbers, crunches, and russian twists are all great exercises to strengthen your abs, and if you’re looking for an intensive 10-minute ab circuit, this video is a great start.

Office Arm Day

You actually end up engaging your upper body a lot throughout the day: picking up binders, opening doors, even just through the act of eating! Your arms are a big part of your everyday daily functions, making it important for you to continue to strengthen them, even on the days you might be too busy to hit up arm day at the gym.

There are lots of things around the office you can use to strengthen your arms: mugs, water bottles, books, etc. However, you don’t need weights to keep your upper body strong! Check out this video for a ten-minute workout that will strengthen your arms without having to use any weights.

Office Leg Day

Everyone in the gym loves leg day. And everyone in the office should love it, too! Your legs take you everywhere, literally. They support the weight of your entire body, all day, every day, and need to be kept strong so they can continue to do their job. Squats, bridges, and lunges are all great ways to keep your legs flexible and strong.

This ten-minute leg workout video is a great way to squeeze in some lower body strength in an extra-packed day. You won’t need any equipment to complete it, making it an easy workout to complete next to your desk or in the conference room!

Full-Body Office Workout

What a lot of people often forget is that ab, leg, and upper body exercises not only help to strengthen your muscles, but are also a great cardio workout, too! Full-body workouts engage all of your muscles on the days you don’t feel like focusing on a specific part of your body or muscle group, contributing to your overall fitness and making sure your body continues to operate well as a whole.

There are lots of full-body workouts out there, but this video is one of our favorites. It’s a mix of full-body strength with full-body cardio, really helping you to get your heart pumping and your blood moving in a short amount of time. Best of all, you don’t need any equipment!


If you don’t feel like following any of these workouts, that’s okay! There are lots of other ways you can stay active in the office. If your office is in a building, an easy way to get your heart pumping is to take the stairs instead of the elevator. You can also add simple exercises into your daily routine, like doing 10-15 body weight squats or desk push-ups every time you stand up or sit down in your office chair. These little things will help to keep your body healthy, also positively impacting your energy levels to make even the busiest of days a little more bearable. As always, make sure you’re continuing to properly hydrate and feed yourself throughout the day so your body is able to fully capitalize on your workout.

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by Insider Envy Staff

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