Desk Exercise Guide

Stay active at your desk

Work–Break Timer

Work (min)

60

Break (min)

5

Quick Routines

Choose a pre-made routine or explore individual exercises below

Quick 5-Minute Break

4 exercises

5 minEasy

Perfect for short breaks between tasks

Target Areas

Neck, shoulders, wrists, and eyes

Benefits

Relieves tension

Improves focus

Quick and easy

Energy Boost Routine

4 exercises

10 minModerate

Get your blood flowing and energy up

Target Areas

Full body energy boost

Benefits

Increases energy

Improves mood

Burns calories

Stress Relief Session

4 exercises

8 minEasy

Calm your mind and reduce stress

Target Areas

Mind and body relaxation

Benefits

Reduces stress

Improves focus

Promotes calmness

Posture Correction

4 exercises

7 minEasy

Fix your posture and prevent back pain

Target Areas

Posture and back health

Benefits

Improves posture

Prevents back pain

Increases comfort

Full Body Desk Workout

8 exercises

15 minModerate

Complete workout using only your desk space

Target Areas

Complete body workout

Benefits

Full body exercise

Improves fitness

Burns calories

All Exercises

Browse individual exercises by category

Neck Stretches

3 min

Gentle neck movements to relieve tension

neckEasy

None

Benefits

Relieves neck tension, Improves posture, Reduces headaches

Shoulder Rolls

2 min

Shoulder mobility exercises

shouldersEasy

None

Benefits

Relieves shoulder tension, Improves posture, Increases mobility

Wrist Stretches

2 min

Wrist and hand exercises for computer users

handsEasy

None

Benefits

Prevents carpal tunnel, Relieves wrist pain, Improves flexibility

Desk Push-ups

3 min

Modified push-ups using your desk

armsModerate

Desk

Benefits

Strengthens arms and chest, Improves posture, Increases energy

Chair Squats

3 min

Squat exercises using your chair

legsModerate

Chair

Benefits

Strengthens legs, Improves balance, Burns calories

Eye Exercises

2 min

Eye relaxation techniques for screen users

eyesEasy

None

Benefits

Reduces eye strain, Prevents dry eyes, Improves focus

Deep Breathing

3 min

Stress-relieving breathing techniques

mindfulnessEasy

None

Benefits

Reduces stress, Improves focus, Lowers blood pressure

Ankle Circles

2 min

Ankle mobility exercises

legsEasy

None

Benefits

Improves circulation, Reduces swelling, Increases mobility

Pick a routine to begin

Choose a quick routine on the left, then follow each exercise step-by-step right here. Your progress appears as you go.

Good to know

Frequently Asked Questions

Everything you need to start moving more during your workday.