What exercises can I do at my office desk?

Seated reaches, gentle torso twists, a seated march and leg extensions all work well at a desk — they wake up your muscles and circulation without standing up or needing any space. This routine guides all four.

How often should I take a movement break at work?

A short reset every hour or two of sitting is a good target. Even a few minutes helps undo the stiffness and sluggishness of staying still for too long.

Will my colleagues notice?

It's designed to be discreet — every move is small, seated and done in your normal clothes, so you can run it at your desk without making a scene.

Workouts & Recovery · Strength

Office chair reset

A five-minute reset you run from your desk chair — gentle strength and circulation without standing up or changing clothes. The app guides a reach, a twist, a seated march and some leg work, naming and timing each so you can do it between meetings. It's the discreet, bookmarkable answer to a body that's seized up from sitting all afternoon.

Moves: 4
Length: ≈ 5 min
Level: Beginner

Also known as office chair exercises, desk exercises, exercises at your desk.

How the session works

1Stay in your chair, sit tall, and give yourself a little room to move your arms.
2Press start. The app names and times each move at a calm, easy pace.
3Keep everything gentle — this is a reset, not a workout; stop anything that feels sharp.
4It's about five minutes as one round, or pick a 10-minute length for a fuller reset.

The moves

Seated overhead reach30s
Reach both arms up tall and grow through your spine.
Seated torso twist30s · each side
Hands on your shoulders or the seat, rotate gently side to side.
Seated march40s
Sit tall and lift one knee at a time, in an easy rhythm.
Seated leg extension30s · each side
Straighten one knee, squeeze the thigh, lower slowly.

What it's good for

Wakes up your body and circulation without leaving your desk.
Discreet and quick — no standing, no kit, no changing clothes.
Eases the stiffness and sluggishness of a long afternoon of sitting.

The evidence. Breaking up prolonged sitting with brief movement is well supported for easing stiffness and supporting circulation and metabolic health — short, frequent resets add up across a working day.

Safety

Move gently and stay seated; stop if anything feels sharp rather than working through it.

Frequently asked questions

What exercises can I do at my office desk?: Seated reaches, gentle torso twists, a seated march and leg extensions all work well at a desk — they wake up your muscles and circulation without standing up or needing any space. This routine guides all four.
How often should I take a movement break at work?: A short reset every hour or two of sitting is a good target. Even a few minutes helps undo the stiffness and sluggishness of staying still for too long.
Will my colleagues notice?: It's designed to be discreet — every move is small, seated and done in your normal clothes, so you can run it at your desk without making a scene.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.