9 Easy Ways to Burn 100 Calories at Your Desk

Sitting behind a desk all day can be taxing on both mind and body. And, finding time to schedule a workout this time of year can be just as challenging. Our goal is to put the “work” back in “workout” by providing you with some quick and easy calorie burners to do during your workday at your desk or in your office. Talk about efficiency and productivity!

1. Quick Burst of Cardio

Get your heart rate up with some jumping jacks or jump rope. Try one minute of this cardio for every hour you work.

2. Use The Stairs

Use the bathroom or drinking fountain on another floor and take the stairs; do two at a time for an extra burn.

3. Exercise Ball Chair

Replace your desk chair with a balance ball and do one minute of abdominal crunches every hour.

4. Office Yoga

Try desk yoga with seated half moon pose. Interlace your fingers overhead releasing thumb and pointer fingers. Extend your arms straight, biceps by your ears. Square shoulders and hips. Point your fingers up and slightly back. Lean to one side. Hold for 20 seconds. Repeat on the other side.

5. Chair Lunges

Your desk chair can be your worst enemy or your best friend. Let’s make it the latter with one-legged chair lunges. Stand up, and take one step away from your chair. Bend your right knee, and place the top of your foot on the seat behind you. Place your hands at your hips and lower down to 90 degrees in each leg. Rise up. Repeat 15 times and then switch legs.

6. Go Ahead and Fidget

Did you know that people who fidget burn more calories? They do because they’re constantly moving. Do this while you work: from seated, lift your heels about one inch off the floor. Then begin to move your knees up and down, coming up onto your toes. Move faster or slower, or take one leg at a time.


7. Desk Push-ups

Use your desk like a piece of gym equipment by doing push-ups. Place your palms on the edge of your desk, and walk your feet out until your body is in a diagonal, straight line. Lower your chest, bending at your elbows. Push up to starting position. Repeat until exhaustion.

8. Engage the Booty

We can’t forget about booty! You don’t even have to get up from your desk for this one. Practice engaging and disengaging your glute muscles (pro tip: you can do this with your abs). Engage and hold for five seconds and then release. Repeat until exhaustion.

9. Wall Sits Work

Everyone loves a good wall sit. Find some quality wall space during your next water cooler gab sesh. Better yet, get your co-workers to do it with you; they’re sure to appreciate this move. Place your back against the wall, feet about 1-2 feet off the wall. Slowly lower down. Aim for a 90 degree bend in the knee. Hold until exhaustion.

There you go! Nine ways you can burn calories while at your desk. Don’t forget that getting up every 30 minutes will help increase your productivity and focus! Go forth and work(out)!

What are some of your workday fitness tips?

Share in the comments!

Photo credit: MeganMorris | Refinery29

Print Friendly, PDF & Email


Ranked #1 on Entrepreneur magazine’s prestigious "Top Global Franchise" list and #2 in the “Franchise 500” list, Anytime Fitness is the fastest-growing fitness club franchise in the world, with more than 2.5 million members and 3,000 clubs worldwide. Open 24 hours a day, 365 days a year, Anytime Fitness prides itself on providing our members with surprisingly personable service in convenient and well-maintained facilities which feature top-quality exercise equipment. Clubs are now open in all 50 states, Canada, Mexico, Australia, New Zealand, England, Scotland, Ireland, Spain, Grand Cayman, Poland, Belgium, the Netherlands, Qatar, Chile, India, Singapore, Malaysia, Japan, Hong Kong, Philippines, Taiwan, and China. Join one club and use them all. Franchised clubs are individually owned and operated. Members also enjoy free access to AnytimeHealth.com, the most comprehensive wellness website available.