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15-Minute Desk Workout

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About This Workout
Need more ideas for squeezing fitness into your busy day? Well, if you spend a lot of time in front of a computer at work or at home, then this is the workout for you. You won't need any equipment--just a wall and a chair. This workout will take you through a series of 10 exercises that work all your major muscle groups, and end with seated stretches for the deskbound exerciser.
  • Length: 15 minutes
  • Equipment: Body weight, a sturdy wall and a chair without wheels
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Full body workout (quads, glutes, hamstrings, calves, chest, shoulders, biceps, triceps, abs, obliques)
  • Fitness Level: Beginner to intermediate; with limited transitions between standing and sitting, this video may also be suitable for individuals with limited mobility.
  • Impact: Low-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes.

Member Comments

  • Video is not loading - getting stuck trying to load the ad.... - 7/23/2014 2:49:07 AM
  • Going to space these out during the day doing on at a time to help with sitting at my desk. - 7/10/2014 9:51:53 AM
  • I absolutely love this workout! Thanks Nicole!! - 7/3/2014 10:58:11 AM
  • Please, Nicole!
    I would LOVE a 15 minute Desk workout like this that I could do in my business attire (skirt or dress with heels). I eat and work through lunch time. I do have moments when I can take my shoes off, but I need to be able to slide back into them at any moment. - 6/30/2014 1:11:55 PM
  • Hi Nicole, can I make a suggestion?

    Can you do a video like this in business clothes instead of fitness clothes? I want to show it to my mum, but she'd be put off by the fitness clothes and think she couldn't do it.

    Thanks - 6/29/2014 4:37:19 AM
  • I used to get upset as the videos on here would load in starts and stops, now, it's great, I just know that while I'm waiting for the next part of the upload, I just do more reps. I end up getting it in twice that way. :) Thanks...Surprise
    d...actually perspiring after this...used some muscles in ways I haven't in a long time..and they needed it! pop pop pop...yay!!! - 6/29/2014 3:08:58 AM
  • great exercises when you can't leave the house - 6/16/2014 11:01:15 PM
  • Have troublesome knee lately but found these exercises to be great!!! (just couldn't do the lunges) Excellent on a rainy day!
    Now will follow up with qi gong video.
    Thanks, Nicole - 6/13/2014 8:02:56 PM
  • Holy Moly! My back muscles are now going into spasm!!!! Little twitches on each side of my back, I have no control over them! Feels a bit weird! But the workout was great! - 6/3/2014 12:34:29 PM
  • Great workout - 6/1/2014 12:38:34 PM
  • Good workout--not big on squats. I had to breakup the exercises in 1o-minute intervals. - 5/29/2014 9:10:58 PM
  • Coach Nicole, you are a beast! - 5/29/2014 5:49:08 PM
  • I am at a desk job all day and absolutely love doing these exercises at my desk.
    I am able to do them along with all the other running around I have to do. - 5/29/2014 3:32:39 PM
  • Great workout! Thanks Coach Nicole. : ) - 5/29/2014 9:08:54 AM
  • Video and sound are working fine on my pc today (5/29/14) - 5/29/2014 7:55:18 AM