The Cubicle Workout – How you can Workout at the office


Work out at work with the Cubicle Crunch! Exercise Well with Stephanie Mansour

Video taken from the channel: Chicago Sun-Times


10-Minute Exercises at Work

Video taken from the channel: uvahealth


The Cubicle Workout

Video taken from the channel: Angelo dela Cruz


Desk exercises

Video taken from the channel: Ascension Via Christi


Exercise at Your Desk! Seated Office Workout for Energy

Video taken from the channel: Caroline Jordan


10 Minute Exercises at Work 10 Min Office Workout Exercises Quick Office Workout Routine

Video taken from the channel: 1 Workout a Day


Workout at Work Low Impact Total Body Chair Workout Routine by

Video taken from the channel: FitnessBlender

The Office or Cubicle Workout Routine. Warm up: 2 Minutes jogging/marching in place, or walk briefly around the building. 15 Glute Squeezes – Sitting straight in your chair with your feet flat on the floor, contract your glutes and hold for 2-3 seconds so that you raise up. The Cubicle Crunch is a series of exercises and stretches that you can do at work to help improve blood flow and circulation, reduce stress, and stretch out those tight areas of your body.

The. If you have a sturdy workout chair, this is an excellent exercise for working your arms and core. Sit cross-legged in your chair, with your feet on the seat. Place your hands on the arm rests, suck in your stomach and raise yourself a few inches off of the seat.

Hold for 10 to 20 seconds, using your core, hands and arms to maintain the position. When You’re Ready to Upgrade, Exercise at Your Desk. 1. Walk/Jog/Run in Place. 30–45 seconds. 3–5 times.

This one is as simple as it sounds. Stand up from your chair and get to it. Anyone can do 2. Push-Ups. Now, before you panic at the thought of getting on the floor in your office. It only makes sense to use an under-desk treadmill with a standing desk and cannot be used while sitting.

A crank adjustable height standing desk. This is a great desk workout equipment to have because standing desk encourages greater movement throughout your day while helping optimize your cognition, improve focus, enhance collaboration, reduced back and neck pain, increase. Stand straight with your back against the cubicle wall or building wall. Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).

Hold this sitting position for 20 seconds to one minute while reading your email. RAISE THE ROOF (20 reps) While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding books or water bottles.

TRICEPS. Work these muscles with your arm workout at your desk by including overhead triceps extensions, as explained by the American Academy of Orthopaedic Surgeons. Sit upright at the edge of your chair and hold one weight with both hands over your head with your elbows fully extended.

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Research shows that prolonged sitting and sedentary time at work is bad for your health. Try these 10 exercises you can do at your desk.

List of related literature:

Someone in an office can do “desk workouts.”

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

If scheduling exercise time is difficult, work it into your day in small increments: Park farther from your office to get in a brisk walk; take the stairs instead of the elevator; use your lunch hour to get in some walking, stretching, or even a half‐hour in the gym.

“Successful Time Management For Dummies” by Dirk Zeller
from Successful Time Management For Dummies
by Dirk Zeller
Wiley, 2015

At the office, shun the lift (unless the man of your dreams is in there) and bound up the stairs (two at a time if you’re feeling really fit).

“How to be sexy: Seduction tips for women” by Infinite Ideas, Helena Frith Powell
from How to be sexy: Seduction tips for women
by Infinite Ideas, Helena Frith Powell
Infinite Ideas, 2011

Other employees take a midmorning walk to get fresh air along with their exercise, while still others keep a set of weights near their desks.

“Working Remotely: Secrets to Success for Employees on Distributed Teams” by Teresa Douglas, Holly Gordon, Mike Webber
from Working Remotely: Secrets to Success for Employees on Distributed Teams
by Teresa Douglas, Holly Gordon, Mike Webber
Barrons Educational Series, 2020

You might have noticed that a number of the tactics in the book incorporate body movement and non-sedentary behavior—walking (#38), standing up, and using a treadmill desk (#13), for instance.

“My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation” by Donald M. Rattner
from My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation
by Donald M. Rattner
Skyhorse, 2019

By “work” I don’t mean your job but rather the physical act of moving something, such as standing up while doing a squat exercise with a heavy barbell on your shoulders in the weight room.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

Have your exercise clothes and shoes out, waiting for you, and have your workout already planned.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

Half of the room can hold the equipment, or put all the workout stations around the outside perimeter of the room.

“Motivating and Inspiring Teachers: The Educational Leaders' Guide for Building Staff Morale” by Todd Whitaker, Beth Whitaker, Dale Lumpa
from Motivating and Inspiring Teachers: The Educational Leaders’ Guide for Building Staff Morale
by Todd Whitaker, Beth Whitaker, Dale Lumpa
Eye on Education, 2008

■ Spending as much of the workday as possible at a standing workstation or treadmill workstation (full details on my current office setup are in the video at

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

If there’s a gym in your office building, that’s the best way to go.

“The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims” by Jessica Dorfman Jones
from The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims
by Jessica Dorfman Jones
Pocket Books, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Love this workout! I have Rheumatoid Arthritis and its hard to find exercise programs that I can manage. My left knee is pretty bad but I have been getting through this workout and finding my range of movement getting better! Thank you so much.

  • I’m excited about this workout because I think it will be great for my mom who needs to workout with a chair right now. I found it by searching for “chair leg exercises” on YouTube with a minimum duration of 20+ minutes. I tried searching for it on since I go there a lot to search for super specific workouts but I didn’t find this one there. It would be super awesome if it was listed there too.

    Also, will you guys be doing any others like this? Maybe for people with disabilities or limitations? Those types of workouts are SOOOO hard to find. Most of them are so mild and easy that there is no way to work up a sweat and get your heart rate to a decent level. I really want my mom to do your training stuff because I’ve been doing it for a couple years and LOVE it. I know it would be a good challenge for her.

    And I tell all my friends about you guys all the time!!!

  • I have been searching for a good low-impact shaping workout to do at home. Having a vascular condition known as fibromuscular dysplasia or FMD makes it difficult to exercise, because the overexertion can facilitate stroke and heart attack. This is great!

  • Thank you so much for this workout! It was still intense and difficult (especially with the dumbells) and I really loved the exercises. It’s so creative.:)

  • Just tried this out at my desk and I feel so much better. I have a very relaxed job and I have quite a bit of downtime while I’m here so office exercises are something I’m growing increasingly fond of

  • I think it’s counterproductive to rest after every single move to watch the next one, even just to switch sides. There’s a voice over talking through the move. Plus, the moves would surely be mastered once the workout has been done a few times.

  • A dream come true, I try these exercise today and feeling so much energy. I now to work out because I am not capable of stand on my feet for long times.Some exerciseI was able to and other I couldn’t but just doing the one that I can make me feel better. I wish I could down load this workout. I will book  mark it for now.

  • Yes this is day two following this video. On day one i trembled but i liked it. I felt instant relief on my lower back. I doing this video on Monday Wednesday and fridays. For two weeks then im going to pick another video on your play list. Thank you so much for you channel

  • Very helpful! I work behind a desk and after work I have to rush home to get my nine month old then straight to cooking and cleaning. After bathing her for bed I feel like I have no time for exercise which I really need to put it in my daily plans. But from watching your video this will allow me to have my daily exercise while at work. Thanks for sharing I’m loving it

  • This is honestly the best evolution for mankind. You guys are absolute legends, you have helped so many people all while being honest and true to your roots in fitness. Thank you so very much.

  • I have osteoarthritis in both knees where it’s bone on bone, so keeping my leg straight to stretch, I can feel the knee cap pop each time so I have to keep my leg slightly bent. I actually was using a chair through half of the work out but for the swimmers work out ( that was on the corner of my bed) and the assistant ones (I had to use a dresser) my old metal chair is short. This is my first time trying out chair workouts and I thought I would be in more pain from my knees then the other kinds of workouts but I have no pain, just sore muscles instead. Didn’t know even sitting in front of a chair I’ll be still sweating. I will find more workouts on chairs later to vary each day.

  • Suffered acute soft tissue damage in my right foot and torn ligaments these exercises are allowing me chance to workout without all the pain

  • Found this video workout very good. Instructions of how to do the movements correctly, are very clear I have osteoarthritis and I have been doing the routine for the pass three days and I’m starting to feel the benefits. Haven’t quite got to keeping up with all the repetitions but I’ll get there. thank you

  • I have dysautonomia which makes it very hard to do aerobics without my heart rhythm going completely out of whack. I want desperately to stay fit and this is the first workout I’ve been able to complete. Slow and steady wins the race.

  • WOW!  I decided to do this exercise because I had surgery a week ago.  The doctor told me to walk daily and I have been but today I didn’t walk because a little bored with it and I wanted to do something low impact but movement. I can’t lift weights yet either. (I normally do you guys hard workouts too) Man, I am so glad I did this!  I felt a little winded and all of my muscles are activated!  This was a good slow but get myself started back to muscle conditioning.    

  • I recently broke my foot and have been looking for safe ways to work out until it heals. Thank you so much for making this video!:)

  • FitnessBlender, I just love you. I have been routinely working out for the past year and also managed to start running again when a stress fracture sidelined me. This workout, your upper body TABATA workout, and one of your awesome ab workouts have saved me. Thank you for helping me stay fit for the next six weeks while my injury heals.

  • I forwarded this to a friend who had just had open heart surgery. Two months on, he tells me it’s the best instructional video on the whole of YouTube. I’m inclined to agree with him. From tiny steps do great journeys begin. Thank you, Caroline.

  • Thank you so much for this workout. I have a recent knee injury, AND have been very sedentary for too long. This workout was doable and I could use modifications for my injury. Thank you for keeping it simple and easy.

  • Awesome workout…I just had knee surgery and this was perfect…but of course I skipped the standing moves…added curl ups instead…

  • This is soooo helpful! I’m getting surgery done on both of my knees in a couple of weeks because my kneecaps dislocate VERY easily and I am unable to do most of your workouts. I also recently sprained my ankle recently (My luck lol) and I want to lose weight and stay in shape during recovery. It would be great if you guys could do more chair workouts for your disabled/injured viewers:D

  • Wow just finished this!!! At first i thought it was gonna be too easy. But oh boy!!!! This looks way more easy than it is!! I am sweating like a maniac. I even have sweat dripping off my legs. The trick to it is muscle isolation, so do the moves VERY slowly!!!

  • This is amazing. Thank you so much, I had a tipioperoneal surgery and I’ve to be on a wheelchair for at least two months, and I felt so frustrated because I’m an active person, but this is completely what I need, the time of my recovery will be more funny. Thank you again! You guys are awesome!

  • thank you. this is helping me stay fit while recovering from an ankle injury. do you recommend any routines that I may do while not putting any weight on my ankle?

  • this workout is really good specialy who those working but please help me i have to make my
    tummy plat which is best work out for that

  • This was great I’m 66 and I am obese. It’s hard for me to walk without horrible back pain. I did this routine without pain. Thanks so much. Do you have the approximate number of calories burned?

  • I like this    I have osteoarthritis in both knees and lower back so cant stand for more then a few minutes.  I used to walk 2 miles a day and I miss it.  I need to lose weight for the knees and this is fantastic.

  • This is great! I have been looking for another chair routine to change up what I’m doing after a foot injury. I love that its 30 minutes & that you offer something for everyone. Keep up the great work!

  • Hiya, have you discovered Fat Blast Furnace? (Go Google it) You will find out about the serious crimes we commit against our bodies. With Fat Blast Furnace, you will discover how to melt fat quickly.

  • A microscope is an instrument used to see objects that are too small to be seen by the naked eye. Microscopy is the science of investigating small objects and structures using such an instrument. Microscopic means invisible to the eye unless aided by a microscope. Wikipedia

  • Thank u very much.I have done this 33 minute workout today at Home.I shall be obliged if u would kindly show some workout for seniors for daily routine for total body.

  • I’ve got some problems doing the last exercise. After lifting the leg a few times the muscles in the leg that I’m standing on start hurting. The one that I have to lift is fine. What am I doing wrong?

  • I fell while our running and injured my knee which then got infected! This was particularly heart-breaking as I am supposed to be running my first ever half marathon on this sunday!  I have trained everyday with your videos runs and the gym and not being able to do anything is really difficult for me as I worry about keeping my fitness up and not wanting to put on weight. Thank you for these videos it means I can still do something while being injured:-)

  • Hi there! Just wanted to say that when I was looking for a workout I can do at work that’s equipment free and low impact, this video came up and it’s really good! I find it really helpful as I am dealing with sciatic pain and this workout doesn’t aggravate it as much.

  • This is a wonderful workout for people over 50 who haven’t worked out in a long time. Thank you for this!…You may help even more folks if you post this again with the title: Gentle, total body chair workout at work for beginners/those who haven’t exercised in a long time, or something like that. As an aside, I have an injured foot. Therefore, when the instructor stands, I sit at the edge of my chair, lean back a bit, hold chair at sides, lift knees to chest, extend legs out straight, knees to chest again and then feet down to floor, and just keep repeating that, (or I could go to my floor mat and do bicycle crunches. However, I wouldn’t do that at work.) Also, I can’t do the Russian Twists with my chair sideways like the instructor does. Instead, I sit at very edge of my chair to do the Russian Twists. Also, I use a firm chair like the instructor but with a chair cushion….Again, thanks so much for this and for your website! (I’m forwarding this to friends.:) )

  • This slow workout really Works!! I never thought that such simple & organised workout make you feel fully streched with slow motion. Really loved this work out. Subscribed.:)

  • I hurt my knees a week ago.. I went to two doctors now and I gotta see the orhopedist too. It is just that I really wanna know for sure what I actually have. It is not that bad, it works, I can move and all that. The doctor just recommend me to take it easy, that it must be an inflammation in the end. He said that can take even weeks and I shouldn’t do sports.. I will not the upcoming week, and I also have to take pills. But afterwards I’d really like to start again.. I was really good in shape and I just love working out and doing your challenges. I am totally a fan of hiit and yeah, I know I should leave that out the next times.. But could I at least do sth like in this workout for starting again? and if it feels alright, get myself more and more into working out again? I would do it step by step, but I also wanna carry on with strengthen the total body, especially my abs. How could I possibly do so the best?

  • Hey Kelli and Daniel, I came across this workout, did it and it’s Great!  I am having feet issues like arch problems and spurs, to top that my lower back started to react too, then found out that my knee problems is due to the fact that I’m now crossed/bowed legged.  Not good things to have and it’s so stressful as I need to loose weight.  Just a tiny request, if you both could come up with more videos such as this or tailored to people who have issues as such, it would be so appreciated.  Thank you both for the Awesome Workouts, God Bless

  • As an NP, physical fitness enthusiast  and physical medicine practitioner, I consider this a superior program for starting the morning.  It is a balanced approach to core muscles and taxed muscles used during CPU and largely sedentary work.

  • According to the University of Maryland, 10 minutes moderate intensity aerobics (this is low-intensity at best) burns about 60 calories on average. A single slice of bread contains 79 calories. This isn’t worth your time. Just skip the snacks and extra meals and you’ll be doing more good than an hour of intense exercises every day.