15-Minute Desk Workout

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About This Workout
Need more ideas for squeezing fitness into your busy day? Well, if you spend a lot of time in front of a computer at work or at home, then this is the workout for you. You won't need any equipment--just a wall and a chair. This workout will take you through a series of 10 exercises that work all your major muscle groups, and end with seated stretches for the deskbound exerciser.
  • Length: 15 minutes
  • Equipment: Body weight, a sturdy wall and a chair without wheels
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Full body workout (quads, glutes, hamstrings, calves, chest, shoulders, biceps, triceps, abs, obliques)
  • Fitness Level: Beginner to intermediate; with limited transitions between standing and sitting, this video may also be suitable for individuals with limited mobility.
  • Impact: Low-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes.

Member Comments

  • Can I download this video ,if yes how ? - 8/5/2015 5:06:36 AM
  • The fifteen minute desk workout with coach Nichole,has been one of my favorites for a long time. When I need some extra exercise in the evening and can't decide what to do I do this workout one or two times. It makes me feel very nice. Thanks Coach Nichole! - 8/2/2015 10:30:11 PM
  • I like this workout. I can do this at work if I'm short on time. - 7/19/2015 7:43:36 PM
  • It is was a nice work out. I used it as my cool down from the Boot camp video which was my cardio work out today. - 7/15/2015 10:35:03 PM
  • Finally got my breathing corrdingated in this workout. Had a little hard time with the squats had to use my walker for balance. This are the result of my stroke as I could do the workout before without any balance issues. - 7/13/2015 11:27:39 PM
  • whenever I watch a workout video, if there is a move I can not do I just make sure that I keep moving my body, by swinging my arms or swaying if im on my feet, just to keep the heart rate up. - 7/7/2015 11:28:27 AM
  • I did the 15-minute desk workout and it left me feeling weak in the legs and shaky. I have to remember that I am 75 yrs. old and don't have the strength I once had. I think that I'll continue to do that workout but do one repetition for every two that she does. - 4/26/2015 12:00:42 PM
  • I have an orthopedic moon boot on and these seated exercises are great for me to do every day. - 3/31/2015 4:06:27 PM
  • I love these seated workouts. I have a injured hip and although I can walk.. which I do every day I need more toning and strengthening and these workouts are perfect for that! I do believe I will still be doing them and even more once the hip has healed.. they really are a great bust to my walking routine - 3/4/2015 12:11:52 PM
  • Very good - 1/3/2015 11:04:19 PM
  • This is perfect! I work 12 hour shifts in a Communications Center so this is really great for a 15 minute break! - 12/29/2014 11:50:36 PM
  • Great video workout! I can do this a couple times a day and it fits right in!! :) Thanks so much! ;) - 12/15/2014 5:22:18 PM
  • So Glad to see a reg size women . Thank you
    - 11/21/2014 2:31:25 AM
  • Good workout, and I can complete it a couple of times a day to keep me moving. I have lower back issues, but can do these no problem. - 10/17/2014 1:09:49 PM
  • Overall this was a great workout for me as I have several issues with chronic joint pain and immobility. The only part I couldn't do was the chair dips. Thanks for the video! I'll be trying several more! - 10/7/2014 10:33:40 AM