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Fitness moves you can fit into your workday

Rear view of fit woman doing gomukhasana in yoga class. Fitness female holding hands behind their back and stretching. Triceps and shoulders workout
Image: Shutterstock/Jacob Lund

Workdays are long and grueling. The last thing you want to do afterward is hit the gym, right? Luckily there are plenty of fitness moves you can fit into your workday without anyone noticing. Alright, some of these are pretty noticeable. But who knows, you might inspire the rest of your office to jump in with you!
See how many reps of these exercises you can smash in between sending emails and attending meetings.

Calf Raises

Calf raises are extremely easy. All you have to do is stand upright and roll yourself upwards onto the balls of your feet. Over and over again!


Everyone loves planks, right? No? If you want to attempt this classic core workout yourself, position onto your stomach on the floor. Put your forearms under your chest and rise upwards onto your toes. To fully engage your core muscles, keep your back straight and keep your forearms and toes the only points of contact with the ground.


Doing squats takes a bit of maneuvering and stretchy pants, so come prepared. Stand with your feet slightly farther than shoulder width apart. Using your legs, move as if you’re going to sit in a chair behind you, but stop when your legs reach roughly 90 degrees (you can go deeper once you get the form down). It’s important to note that knee injuries can occur if your knees pass your toes in the squat position, so work hard to focus on form.


This one’s simple: take the stairs! Over and over and over. Trust us, you need all of those work breaks!

Under The Desk Leg Raises

Sit in your chair with your back straight and your knees bent at a 90-degree angle with feet planted on the floor. Simply straighten your leg and lift until it’s straight out in front of you. Keeping your leg straight, return it nearly to the ground, but don’t make contact. Repeat on each leg until fatigued. Bonus points if you can extend your leg higher than your hip!

Desk Dips

To dip at your desk, stand up, push your chair away, and turn around. Put the heels of your palms behind you onto the edge of your desk and your feet a few paces in front of you. Using your arms, dip down below the desk until your knees reach a 90-degree angle. Rinse and repeat!

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