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

  • I did the 15-minute desk workout and it left me feeling weak in the legs and shaky. I have to remember that I am 75 yrs. old and don't have the strength I once had. I think that I'll continue to do that workout but do one repetition for every two that she does. - 4/26/2015 12:00:42 PM
  • I have an orthopedic moon boot on and these seated exercises are great for me to do every day. - 3/31/2015 4:06:27 PM
  • I love these seated workouts. I have a injured hip and although I can walk.. which I do every day I need more toning and strengthening and these workouts are perfect for that! I do believe I will still be doing them and even more once the hip has healed.. they really are a great bust to my walking routine - 3/4/2015 12:11:52 PM
  • Very good - 1/3/2015 11:04:19 PM
  • This is perfect! I work 12 hour shifts in a Communications Center so this is really great for a 15 minute break! - 12/29/2014 11:50:36 PM
  • Great video workout! I can do this a couple times a day and it fits right in!! :) Thanks so much! ;) - 12/15/2014 5:22:18 PM
  • 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