Sitting all day is not ideal for your health 鈥 that we know for sure. While there are lots of evening聽hacks to undo a day of sitting at your desk, it鈥檚 even better if you can聽break up your day of聽sitting with some desk-side yoga聽or consistent movement.聽So what can you do to give yourself a much-needed break from staring at your computer screen?聽Holly Rilinger, the creator of Lifted (a combo of meditation and HIIT), a Nike master trainer, and a former professional basketball player,聽says a mini desk-workout using the four moves below will help you feel better and be more productive聽for the rest of the day. Feel free to use this as an excuse to wear yoga pants to the office.

Need more convincing to get out of your chair and move? 鈥淪itting for hours at a time is hard on our bodies,鈥 Rilinger says. 鈥淚f you can take just 10 minutes out of your day to move, get your聽blood flowing, and elevate your heart rate, not only will you have less aches and pains, but you may have more mental clarity for the rest of the day!鈥 Sounds like a pretty great idea to us.


Before you get started, Rilinger聽recommends meditating for two minutes. 鈥淐lose your eyes and take your focus to your breath. Create a little separation between your work day and the next 10 minutes,鈥 she suggests. If you find your mind wandering, simply let go of whatever you鈥檙e thinking about and bring your focus back to your breath. 鈥淭hese two minutes will help you be focused and present for your mini workout!鈥 she adds. Now, you鈥檙e ready for the exercises.


1. Air Squats:聽There鈥檚 no equipment needed for this move, making it perfect to do anytime, anywhere. 鈥淵our feet should be shoulder-width apart. Put聽your weight in your heels and drop your hips behind you. Once your legs are at a 90-degree angle, push through your heels and return to standing position,鈥 explains聽Rilinger. Do 20聽reps at your own pace. If you鈥檙e wondering why these are so awesome, it鈥檚 because 鈥渨hen you use your legs, you鈥檙e essentially working the largest muscles in your body,鈥 according to Rilinger. The bigger the muscles you鈥檙e using, the more of a caloric burn you鈥檒l get.

2. Ab Chair-Roller:聽This exercise is a little trickier, so definitely make sure you have a clear area to do it. If your desk chair has wheels, you can stand on your knees while holding the chair, rolling it away from yourself and then back toward you. Keep your body in a straight line from the top of your head through your hips and all the way to your knees. 鈥淥nce you feel your core engage, contract your abdominal wall and let that contraction pull the chair back in your direction,鈥 says Rilinger.聽Go for 10 reps and feel those abs burn!

3. Desk Push-Ups:聽鈥淯sing the edge of your desk, drop your chest to your desk and do a push-up,鈥 she says. This exercise is totally simple, but works your arms, shoulders, and core. 鈥淎t this angle [rather than on the ground] you can do more reps,鈥 she聽points out, 鈥渁nd it鈥檚 better than getting on the floor at work, right?鈥 Totally. Aim for 20 reps here.

4. Desk Dips:聽Stand with your back facing your desk and your hands just outside your hips. Grip the edge of the desk with both hands, fingertips outward, and put聽your weight in your palms. Drop your body until your elbows are at a 90-degree angle, then press up and squeeze your聽triceps. Complete 20 reps, breaking them up into two sets of 10 if needed. Then refill your water bottle and give yourself props for fighting your mid-afternoon slump.

Do you ever do exercises in the middle of the work day?聽Tell us your faves @BritandCo!聽

(Photos via Getty and Brit + Co, GIF via Brit + Co)