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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

  • So Glad to see a reg size women . Thank you
    - 11/21/2014 2:31:25 AM
  • Good workout, and I can complete it a couple of times a day to keep me moving. I have lower back issues, but can do these no problem. - 10/17/2014 1:09:49 PM
  • Overall this was a great workout for me as I have several issues with chronic joint pain and immobility. The only part I couldn't do was the chair dips. Thanks for the video! I'll be trying several more! - 10/7/2014 10:33:40 AM
  • Thank you! Was hard for me to get back into exercices but I know that if I just go on it will get better and better. - 9/23/2014 9:44:54 AM
  • This is a great 15 min. interruption to the work day - which has proven to be more profitable for the workforce. It also used to add benefits to the insurance aspect, if the company had a structured environment for the wellness of their employees!

    Nice route! Thank You - 8/21/2014 12:28:10 PM
  • I cannot load any of your videos. I constantly get an error message. - 8/21/2014 8:52:15 AM
  • what do you do if you're in a wheelchair and can't stand?
    - 8/21/2014 7:36:00 AM
  • Recovering from elbow replacement, this was not a good video for me. COuldn't do these for various reasons. - 8/3/2014 6:41:31 AM
  • Tried, but couldn't load it in my Kindle. - 7/23/2014 7:20:00 PM
  • 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