Work it while you work: Easy office workouts to keep you energized

Hey there, busy working women! We get it — between meetings, deadlines and endless to-do lists, finding time to hit the gym can feel impossible. What if I told you that you can squeeze in some effective workouts right at your desk?

Yep, you don’t have to wait until after hours to get moving. With a few sneaky office exercises, you can boost your energy, tone your muscles and improve your posture — all without leaving your workspace.

Here are some quick and easy office-friendly workouts to keep you feeling fit and fabulous while you crush your workday.

CHAIR SQUATS: TONE YOUR LEGS

Take advantage of that office chair! Chair squats are an easy way to engage your legs and glutes while giving your body a little mid-day boost.

How to do it:

1. Stand in front of your chair with your feet shoulder-width apart.
2. Lower yourself into a squat position, as if you’re going to sit down, but stop right before your bottom hits the chair.
3. Push through your heels to stand back up.
4. Repeat for 10-15 reps.

Pro tip: Keep your chest up and core engaged for better posture.

DESK PUSH-UPS: STRENGTHEN YOUR ARMS AND CORE

Who says push-ups are only for the gym? Using your desk as a prop, you can squeeze in some push-ups to tone your upper body and strengthen your core.

How to do it:

1. Place your hands shoulder-width apart on your desk, standing at arm’s length.
2. Step back so your body is at an angle and aligned in a straight line.
3. Lower your chest toward the desk, bending your elbows.
4. Push yourself back up to the starting position.
5. Aim for 10-12 reps.

Pro tip: Keep your body straight — no sagging hips!

SEATED LEG LIFTS: STRENGTHEN YOUR CORE ON THE FLY

Strengthening your core while sitting at your desk? Yes, please! Seated leg lifts are a discreet way to work your abs without anyone even noticing.

How to do it:

1. Sit up tall in your chair with your feet flat on the ground.
2. Lift one leg straight out in front of you, holding for a few seconds.
3. Lower the leg slowly back to the ground.
4. Alternate legs, doing 12-15 reps per side.

Pro tip: Engage your core and avoid leaning back; this is all about those abs!

DESK DIPS: TRICEP TONING ON THE GO

If you’re looking to tone up the back of your arms, desk dips are a perfect addition to your day. All you need is a sturdy chair or desk.

How to do it:

1. Sit on the edge of your chair with your hands gripping the front of the seat.
2. Scoot forward so your hips are off the chair and your legs are extended in front of you.
3. Bend your elbows to lower your body, keeping your back close to the chair.
4. Push back up to the starting position.
5. Complete 10-12 reps.

Pro tip: Keep your elbows close to your body for maximum engagement.

SEATED SPINAL TWIST: LOOSEN UP AND IMPROVE FLEXIBILITY

Sitting all day can leave your back feeling stiff, so a simple, seated spinal twist can help you stretch out and improve flexibility.

How to do it:

1. Sit upright in your chair with both feet flat on the floor.
2. Twist your upper body to the right, holding the back of your chair for support.
3. Hold for a few seconds, feeling the stretch through your spine.
4. Repeat on the left side.
5. Perform 3-4 twists per side.

Pro tip: Breathe deeply during the stretch to help release tension.

CALF RAISES: PUMP UP THOSE LEGS WHILE ON THE PHONE

Got a long phone call? Perfect! This is the ideal time to throw in some calf raises to strengthen your legs and boost circulation.

How to do it:

1. Stand tall with your feet shoulder-width apart.
2. Raise your heels off the ground, standing on your toes.
3. Slowly lower back down.
4. Aim for 15-20 reps.

Pro tip: You can do this exercise while holding onto your desk for balance.

SHOULDER SHRUGS: RELEASE TENSION FROM THOSE LONG DAYS

Shoulder tension is a common problem when you’re hunched over a computer all day. A few shoulder shrugs can help release that built-up stress.

How to do it:

1. Sit or stand with your arms relaxed at your sides.
2. Lift your shoulders up toward your ears as high as you can.
3. Hold for a few seconds, then release.
4. Repeat for 10 reps.

Pro tip: Pair your shoulder shrugs with some deep breaths to help de-stress!

WALL SITS: BUILD STRENGTH WITHOUT NEEDING A GYM

Find a blank wall and challenge your legs with a wall sit. This exercise may look easy, but you’ll feel the burn in no time.

How to do it:

1. Stand with your back against a wall and your feet a few inches away from it.
2. Lower yourself into a sitting position, as if you’re in an invisible chair.
3. Hold for 30 seconds to one minute, depending on your fitness level.
4. Stand back up and shake out those legs.

Pro tip: Want an extra challenge? Try holding a book or a heavy office item in your hands while you sit.

With these simple office-friendly exercises, you can break up your workday, stay active and boost your energy — no gym required. The best part? You can do these workouts without anyone even knowing you’re fitting in some fitness. Whether you’re between meetings, on a call or just need a quick break, these moves will keep you feeling strong, focused and ready to tackle the rest of your day.