Desk Fitness: How to Burn Calories at Your Desk Without Thinking About It

Desk Fitness: How to Burn Calories at Your Desk Without Thinking About It

It comes as no surprise long sedation (sitting) at work presents health risks. This includes subtle negatives like strained necks and bad posture. But, can turn into serious implications like heart disease, too.

Things are getting worse as Americans now work an average 47 hours a week.

Our limited mobility packs on the "office gut". The added weight gain from years of sitting and snacking. The slow creep of a heart attack waiting to happen.

Desk fitness is an option for curbing this onset of weight gain and health risks.

This article not only shares how to get active when you're behind the desk. But, makes it enjoyable so it becomes part of your everyday routine, too! Read on to discover the best ways to lose weight with a desk job.

Deskercising: The Best Desk Fitness Activities and Routines to Lose the "Office Gut"

Want a general routine to stay healthy and burn calories at the desk? Or, need to work on specific areas helping you look and feel your best? Try the following.

Start with the Basics

Those unable or time constrained can burn calories at work by changing their routine. This could include using breaks to go on a brisk walk around the office. Or, taking the stairs versus riding the elevator.

There are several "easy wins":

  • Park further away to get extra walking in
  • Pace and walk around while holding conference calls
  • Do stretching and extensions between tasks
  • Tidying and moving heavy items around

The small, routine changes add up day-after-day. This light-weight activity keeps blood circulating and your mind at attention.

Explore Deskercising

Those ready to up their routine can explore deskercising -- exercising at your desk. Try to add one or more of the following to your everyday work activities.

Stationary Jog

Stand up and begin jogging in place for 1 - 2 minutes. Or, during breaks between tasks. Add extra benefits by lifting your knees high creating a heavier workout.


Bounce your leg, drum your desk, or tap your toes. One study found fidgeting can burn up to 800 calories a day!


Tricep Dips work the upper and lower body -- and easy to do:

  1. Stand backward to your desk
  2. Grab the edge of the desk with your palms
  3. Extend your legs a foot ahead
  4. Dip down using your arms to push back up

This works arms & shoulders going down. And, strengthens thighs going up.


Squats are one of the best exercises as it works the largest muscles.

  1. Stand up straight
  2. Bring your arms out in front
  3. Bend down as if you were sitting (keeping your back straight)
  4. Come back up slowly
  5. Repeat 5 times for 3 sets

This is a high-calorie burner you can do during short breaks from tasks.

Wall Sits

Wall Sits are like extended squats. This deskercise is hard on the leg muscles.

  1. Stand with your back against the wall
  2. Slide down into a sitting position
  3. Hold for about 1-minute

You could add to it by holding a ream of paper out front. Or, trying wall sits balancing on one foot.


Squeezes involve tightening and holding your muscles for 15-30-seconds.

Try these areas:

  • Calves
  • Stomach
  • Buttocks
  • Shoulders/arms

Squeezes won't burn a ton of calories but will increase muscle. This gives you strength, stamina, and energy for more deskercising!

Standing Curl

A standing curl strengthens calf muscles and gets the body active.

  1. Stand up straight
  2. Extend a leg out or kick one back
  3. Lift your body rising on the balls of your feet
  4. Repeat 10 - 20 times, then switch legs


Grab a ream of paper, filled water bottle, or small weights.

  1. Hold the weight and drop your arm over the arm of your chair
  2. Bring your arm up slowly feeling the full muscle strain, drop it down
  3. Reapt 5 - 10 times, switch arms, and repeat the routine 3 times

Add variety by lifting the item above your head. Or, extending and holding it in front for a few seconds before returning to the curl.


Loosen the work attire and do a couple reps of pushups -- try:

  • Traditional pushups with feet extended, body straight, and slow motions
  • Modified pushups like using a wall, knees, or while lifting a leg

This works your upper body doing wonders for heart health.


Got space to sprawl out?

  • Lay flat, crunch your torso, hold, and repeat as many times as you can
  • Lock your feet under the desk, sit up in slow motions, repeat

Try modifying the routine holding weights. Or, doing a twist when you've reached the top of the situps.

3 Calorie-Burning Office Investments Turning the Desk Job into an Active Office

Ready to get up and active when working behind the desk? Check out these great investments to compound deskercise routines. And, usher in an active office.

Adjustable and/or Standing Desk

A standing desk allows you to work comfortably while standing. This departure from your typical desk setup carry several great health benefits:

  • Constant shifting helping you work with a higher heart rate
  • Encourages sitting and standing lowering risk of heart disease
  • Better posture helping reduce and ease back pain
  • Generally improves mood by reducing stress from sitting

Standing desks are available as adjustable and fixed. And, available in smaller form factors turning any surface into a standing desk.

Active Chairs

Active chairs use an adjustable height with balancing features helping you:

  • Tilt
  • Swivel

Users burn calories through this constant motion helping build core muscle strength. And, burn calories passively from the constant movements.

Balance Boards

Balance Boards are a perfect compliment to standing desks. These boards create a wobbling action helping users burn calories by stimulating:

  • Calves
  • Legs
  • Lower Torso

These boards can encourage stretching and fun adding novelty to work.

Stand Up, Get Active, and Feel the Burn

Long hours grinding away at the office can wreak havoc on your body. The prolonged sedentary state packs on pounds. And, degrades well-being.

Desk fitness takes but 5 - 10 minutes.

Use breaks to improve your wellbeing and burn calories at work. Explore helpful calorie-burning items. You've got decades of work-life to go -- you might as well be healthy throughout it, right?

Need help picking the perfect office furniture to compliment deskercise? Head over and shop at our store!

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