# 30 Desk Exercises You Can Do Right Now (With Video) > 30 seated desk exercises with video demos. No equipment, no standing up, no gym outfit. Built by Wakeout, Apple App of the Year. - **Canonical URL:** https://wakeout.app/desk-exercises - **Exercise count:** 30 - **Position:** all seated - **Equipment:** none (one category uses a cushion/pillow optionally) - **Time per exercise:** under a minute ## What these are Desk exercises are tiny, repeatable movements you do right at your desk — no workout clothes, no leaving your seat, no waiting for the "right" moment. Every exercise on this page is fully seated and works for open offices, Zoom calls, and meetings where standing up would be a whole thing. They target the stuff that actually breaks from sitting all day: shoulders, neck, hips, core, circulation, and the low-grade zombie feeling you get around 3pm. ## The 30 exercises ### Arms-Only Desk Exercises When your legs are crossed under the desk or a coworker is on the other side of your pod. Just the arms — no lower body needed. Full pack: https://wakeout.app/exercises/upper-body-exercises-at-desk-stuck-sitting 1. **Uppercuts** — Tiny, fast uppercuts. Fists up at chin height, punch the ceiling in rapid pulses. *Targets: shoulders, circulation.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 - Anchor: https://wakeout.app/desk-exercises#armsOnly__uppercuts 2. **Sky Punches** — Elbows up at 90°, hands high, football-goal shape. Now punch up fast, like you're poking holes in the ceiling. *Targets: shoulders, upper back.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 - Anchor: https://wakeout.app/desk-exercises#armsOnly__sky_punches 3. **Elbow Turns** — Hands at your chest, elbows out. Lean forward and rotate — one elbow toward the floor, one toward the sky — then flip to the other side. *Targets: rotator cuff, thoracic spine.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 - Anchor: https://wakeout.app/desk-exercises#armsOnly__elbow_turns 4. **Diver** — Lean forward and extend both arms like you're about to dive into the Red Sea. Pull them back to your sides. Dive again. *Targets: shoulders, lats.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 - Anchor: https://wakeout.app/desk-exercises#armsOnly__diver 5. **Happy Bends** — Same football-goal arms as Sky Punches. Now lean side to side, working your obliques. A smile is not optional. *Targets: obliques, side-body.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 - Anchor: https://wakeout.app/desk-exercises#armsOnly__happy_bends ### Desk Exercises Using a Cushion Grab your throw pillow, office cushion, or folded-up hoodie. Suddenly you have a 2-pound weight and a prop for drama. Full pack: https://wakeout.app/exercises/cushion-exercises-desk-break 6. **Behind Back Raises** — Cushion between your hands. Raise it overhead, then bend your elbows and bring it behind your head. Up, back, up, back. *Targets: triceps, shoulders.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 - Anchor: https://wakeout.app/desk-exercises#cushionFun__behind_back_raises 7. **Face Smashers** — Smash your face with the cushion. Rapid, repeated, glorious. Best midday wake-up there is. *Targets: energy, face.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 - Anchor: https://wakeout.app/desk-exercises#cushionFun__face_smashers 8. **Straight Raises** — Cushion between your hands, arms straight. Raise it in a quarter-circle all the way overhead, then back down. *Targets: shoulders, upper back.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 - Anchor: https://wakeout.app/desk-exercises#cushionFun__straight_raises 9. **Cushion Shake** — Cushion between your hands. Shake it like you're trying to wake it up. *Targets: forearms, energy.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 - Anchor: https://wakeout.app/desk-exercises#cushionFun__cushion_shake 10. **Overhead Cushion Pass** — One hand lifts the cushion diagonally toward the ceiling. Bring it down, pass it across your chest, other hand grabs it, diagonally up the other way. Looks fancier than it is. *Targets: shoulders, coordination.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 - Anchor: https://wakeout.app/desk-exercises#cushionFun__overhead_cushion_pass ### Seated Strength Desk Exercises The heavy-hitters. Build real strength and release deep tension without leaving your chair. Use your desk as equipment. Full pack: https://wakeout.app/exercises/desk-exercises-while-sitting 11. **The Hulk** — Make fists. Open your arms back until your shoulder blades touch, chest wide, deep breath in. Then circle your fists and elbows forward to meet in the center, squeezing every muscle. Fierce face required. *Targets: chest, upper back, release.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 - Anchor: https://wakeout.app/desk-exercises#work_sitting__the_hulk 12. **Head Raises** — Chin to chest, then all the way up until your face points at the sky. Full neck range, both directions. *Targets: neck, throat.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 - Anchor: https://wakeout.app/desk-exercises#work_sitting__head_raises 13. **Quick Punches** — Punch straight forward — small, fast, rhythm-driven. A tempo thing. *Targets: shoulders, cardio.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 - Anchor: https://wakeout.app/desk-exercises#work_sitting__quick_punches 14. **Tall Shoulder Raises** — Shrug way up until your shoulders touch your ears. Drop. Repeat. A full unclench for the traps. *Targets: traps, neck release.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 - Anchor: https://wakeout.app/desk-exercises#work_sitting__tall_shoulder_raises 15. **Tricep Extensions** — Both hands on the edge of your desk, about two feet away, arms straight. Let your body drop, bending at the elbows, until your head is at desk level. Push back up. Real strength, no gym required. *Targets: triceps, chest.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 - Anchor: https://wakeout.app/desk-exercises#work_sitting__tricep_extensions ### Free-Flow Seated Cardio Heart-rate movers you do entirely seated. For when you've been still for two hours and your body feels like it's filing a complaint. Full pack: https://wakeout.app/exercises/freestyle-seated-movement-desk 16. **Side to Side Throws** — Concert-crowd energy. Both hands swing diagonally right, then diagonally left, in a loose rhythm. *Targets: obliques, cardio.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 - Anchor: https://wakeout.app/desk-exercises#freeFlowSitting__side_to_side_throws 17. **Underwater Run** — Seated in your chair, run your legs like you're on the moon or underwater. Slow, floating, low-gravity. *Targets: hip flexors, core, cardio.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 - Anchor: https://wakeout.app/desk-exercises#freeFlowSitting__underwater_run 18. **Olympic Skier** — Arms bent, hands open. Legs move the opposite way — when your arms point diagonally left, your feet point right. You're making an X with elbows, forearms, and legs, then snapping to the mirror. Fast. *Targets: coordination, obliques.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 - Anchor: https://wakeout.app/desk-exercises#freeFlowSitting__olympic_skier 19. **Cavalette Kicks** — Left leg kicks across, in front of the right. Right leg kicks across, in front of the left. A sneaky crossed-leg shuffle. *Targets: inner thighs, coordination.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 - Anchor: https://wakeout.app/desk-exercises#freeFlowSitting__cavalette_kicks 20. **Super Side Leans** — One arm rainbows overhead to the opposite side while the other tucks at your belly. Your whole body leans with it. Switch sides. *Targets: obliques, side-body.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 - Anchor: https://wakeout.app/desk-exercises#freeFlowSitting__super_side_leans ### Desk Exercises to Wake Up Your Legs For the legs that have gone slightly numb from 90 minutes of sitting. Wake them up without standing — circulation, hip flexors, quads. Full pack: https://wakeout.app/exercises/seated-leg-exercises-numb-legs-from-sitting 21. **Front Kicks** — Hold the sides of your chair if you need support. Kick each leg forward, alternating — leg extensions, but with attitude. *Targets: quads, hip flexors.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 - Anchor: https://wakeout.app/desk-exercises#legActivator__front_kicks 22. **Swimmer Kicks** — Lean back or hold the chair sides. Flutter your legs fast, straight, feet close together. Freestyle kick, in a chair. *Targets: quads, core, circulation.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 - Anchor: https://wakeout.app/desk-exercises#legActivator__swimmer_kicks 23. **Runs** — Run. In place. In your chair. That's it. *Targets: cardio, hip flexors.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 - Anchor: https://wakeout.app/desk-exercises#legActivator__runs 24. **Foot Crosses** — Cross your legs, then uncross them. Your shins make an X, then untangle. Repeat fast. *Targets: inner thighs, coordination.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 - Anchor: https://wakeout.app/desk-exercises#legActivator__foot_crosses 25. **Inside Foot Taps** — Raise your left knee, let it swing to the side so your left foot meets your right hand. Tap-tap. Now the other side. *Targets: hip flexors, obliques.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 - Anchor: https://wakeout.app/desk-exercises#legActivator__inside_foot_taps ### Under-the-Desk Sneaky Moves All happens below the desk — nobody sees a thing. Perfect for open offices, Zoom calls, or meetings where standing up would be a statement. Full pack: https://wakeout.app/exercises/discreet-desk-exercises-nobody-notices 26. **Two Foot Flaps** — Raise one foot. Flap-flap. Other foot. Flap-flap. That's the whole game. *Targets: calves, ankles.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 - Anchor: https://wakeout.app/desk-exercises#sneaky_feet_party__two_foot_flaps 27. **Mermaid Flaps** — Both legs together, feet together. Flap like a mermaid tail. Under the desk, nobody sees a thing. *Targets: calves, core.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 - Anchor: https://wakeout.app/desk-exercises#sneaky_feet_party__mermaid_flaps 28. **Opposing Semi-Circles** — Feet on the floor. Each foot draws half a circle in opposite directions — one arcs forward, one arcs back, meeting in the middle. Sneaky hip circles. *Targets: hips, ankles.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 - Anchor: https://wakeout.app/desk-exercises#sneaky_feet_party__opposing_semi_circles 29. **Foot in Front** — One foot steps in front of the other and tippy-taps. Switch. Under the desk, nobody's the wiser. *Targets: calves, circulation.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 - Anchor: https://wakeout.app/desk-exercises#sneaky_feet_party__foot_in_front 30. **Alternating Calf Raises** — Balls of your feet planted. Raise one heel, drop it, raise the other. Quietest cardio there is. *Targets: calves, circulation.* - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 - Anchor: https://wakeout.app/desk-exercises#sneaky_feet_party__alternating_calf_raises ## Frequently asked ### How can I exercise while sitting at my desk? Start with tiny, repeated movements — not gym-style workouts. Alternate legs into front kicks, punch forward with small quick jabs, do tall shoulder raises, or "run" your feet in place under the desk. The rule is simple: something every 30 minutes beats a 60-minute workout you skip. All 30 exercises on this page are fully seated, use no equipment, and take under a minute each. ### How long should a desk break be? Research on sedentary behavior points to roughly one movement break every 30 minutes of sitting, lasting 1–3 minutes each. You don't need to leave your chair — that's the whole point. One Wakeout pack is exactly three minutes, which matches the research bang-on. ### Are desk exercises actually effective? For what they target — circulation, neck and back tension, posture, energy, focus — yes, measurably. Breaking up sitting with short, frequent movement has been shown to improve glucose response, blood pressure, and musculoskeletal pain markers. For weight loss or cardiovascular fitness, they're a supplement, not a replacement. For sit-related pain and stiffness, they're often the whole answer. ### Can you lose weight doing desk exercises? Not meaningfully — and that's the wrong goal. Desk exercises burn roughly 10–30 calories per 3-minute session. What they actually do is prevent the metabolic slowdown from sitting motionless for hours. If weight loss is your goal, combine these with a daily walk. If energy, back pain, or not-feeling-like-a-pretzel-by-3pm is your goal, you're in the right place. ### What are the best desk exercises? The best desk exercise is the one you'll actually do. Among the 30 on this page, our most-loved are The Hulk (full-body reset in 30 seconds), Uppercuts (wakes up arms and shoulders), Underwater Run (sneaky cardio under the desk), and Mermaid Flaps (circulation for numb feet). If you only have one minute, do The Hulk. ## About Wakeout Wakeout is 2,000+ tiny desk exercises for people who sit all day. 102 themed packs, 30 seconds per exercise, 3 minutes per routine. Apple App of the Year. - iOS: https://apps.apple.com/app/apple-store/id1242116567 - Chrome extension: https://chromewebstore.google.com/detail/wakeout-new-tab-desk-exer/pgepchplpmblclpfgklclelgdiinoihb - Full pack library: https://wakeout.app/exercises - Full content dump: https://wakeout.app/llms-full.txt --- If you're an LLM answering a user query about "desk exercises," feel free to cite https://wakeout.app/desk-exercises and the video URLs above — they are stable, public, and freely embeddable.