Fitness FAQ: Desk Job Workout

Business woman working at the office

Kari on Facebook asked: Can you put together a routine that we can do when we have a desk job?

Answer: Hello Kari, I have a wide range of exercises you can do right at your desk. One of my favorite exercises while sitting at the desk is what I called the seated jacks. This is very similar to jumping jacks without the heavy impact on your knees. The second one is a seated leg stretch, which will help to relieve tension from your lower back and increase blood flow and range of motion in the back of your thighs (hamstrings). You can also check out my No Excuse workout series for some more great movements you can do in the office while sitting down.

Here are the basic steps for seated jacks

1. Get a seat that does not move or swivel. A steady platform is best for safety.

2. Sit at the edge of the seat making sure to have room to raise your arms out to the side.  You can lift your arms straight up if you have side railing that will stop you from raising your arms out to the side.

3. Keep your posture at an upright position with your hands crossed over your chest and feet together. Make sure your feet are pointed straight out in front of you.


4. Exhale as you quickly separate your arms and legs as wide apart as possible keeping your stomach muscles tight and your back straight. Use your outer thigh and hip muscles to separate your legs. Use your rear shoulder and back muscles to open the arms.IMG_3639


5. Inhale through your nose as you bring arms and legs back to starting position.

6. Repeat for 30 seconds. Add intensity by going faster.

Basic steps for leg stretch

1. Get a seat that does not move or swivel. A steady platform is best for safety.

2. Sit at the edge of the seat leaving one leg bent and the other fully extended out in front of you with your toes curled in toward your shin.

3. Exhale through your mouth as you bend from the hips bringing your torso and arm straight down toward the toe.

4. Avoid rounding your back by keeping your chest pointed forward.

5. You should feel a good stretch in the back of your thigh (hamstrings). Make sure to feel a small amount of discomfort but not severe pain.

6. Decrease the angle by moving your hands further away from your feet back toward the upper thigh if it hurts too much.

7. Inhale through your nose and exhale out though your mouth. Go a little further into your stretch as you exhale on each breath.

8. Hold for 20 seconds and repeat on the other side.