See All Videos›

15-Minute Desk Workout

Click here to to redeem your SparkPoints
  You will earn 3 SparkPoints
Click here for a printable version of Coach Nicole's 15-Minute Desk Workout!

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

  • Great workout. Really felt the sstretches - 4/15/2014 8:52:45 AM
  • How do I save this to my favorites on SparkPeople? - 4/10/2014 2:53:08 PM
  • I don't work in an office but after waching this video it is something I feel as an older person I would feel secure doing. I have trouble with most exercise routines that include getting up and down on the floor for the floor work. I also like that other than a wall and chair I don't need any other equipment. I have added this routine as my alternating activity on the days I don't do cardio walking. - 4/6/2014 2:33:49 PM
  • This is my favorite SP video. I wouldn't have 15 minutes to do it at work, but I can certainly get up 15 minutes early and do it in jammies and sneaks while the coffee is brewing. It may not look like much, but if you just did this much every other day, think of how much stronger you would be than if you did no exercise at all. Work in two one-mile walks AM and PM, and you will start to feel like Wonderwoman. Seriously, we don't have to make this fitness thing difficult and complicated. - 3/31/2014 11:42:09 AM
  • Thanks Nicole, great workout for when stuck in office mode! Also good pre-season flex workout for golf. - 3/13/2014 2:05:30 PM
  • This workout is fabulous! It's super fast yet hits every major muscle group! To think I can get a strength workout AND cool down/stretch in 15 minutes - amazing! :) Thank you!! - 2/25/2014 3:30:24 PM
  • Great workout! - 1/31/2014 2:36:33 PM
  • I enjoyed this one today! All over body workout for the office! - 1/30/2014 12:16:03 PM
  • Thank you so much for this work out. It's perfect for my stage of life and my disability level with Charcot Marie Tooth syndrome. I have printed it and shared it with friends. - 1/29/2014 2:08:10 PM
  • My arms felt like goo by the end of it, but if I keep with it hopefully that'll go away soon... - 1/27/2014 1:31:02 PM
  • why are you up on your toes for the push ups?. I do these in water aerobics class but we are always told to keep our heels down. - 12/31/2013 1:46:08 AM
  • perfect for when I have a little time at work and I am sleepy....much better than snacking on junk!!! - 12/30/2013 5:17:27 AM
  • Thanks for sharing. - 12/28/2013 7:35:57 AM
  • AWESOME- Perfect & timely! Thank you - 12/19/2013 8:21:59 PM
  • having arthritis, this workout is perfect for me. It keeps me limber and allows by shoulders to keep moving! - 12/19/2013 10:30:09 AM