10-Minute Desk Workout—or “micro workouts”—are perfect for people with packed schedules. It’s a style of exercise made up of full-body micro-workouts you can do in 10 minutes or less. You can start by doing speedy sets of push-ups, squats, planks, and jumping jacks, or you can alternate short surges of sprinting with a walk if you wish to go outdoors.

Easy 10-Minute Desk Workout:

1. Stretch your body.

  • Side Bend
  • Chest Opener
    • Draw your shoulders down and back.
    • Gently move your head from side to side.
  • Quad Stretch
    • It counteracts hours of sitting.
    • Make sure to do both sides.
  • Hamstring Stretch
    • Relieves tension in the lower back.

2. Strength your body for 5 minutes.

  • Reverse Lunge for 1 minute.
    • Strengthens quads and butts.
  • Pulse Lunge for 1 minute.
    • Increases lower body strength and stability.
    • Repeat for 30 seconds on each side.
  • Incline Push-up
    • Strengthens chest, arms, abs.
  • 15 second challenge: pulse
    • Squat
      • Keep your weight in your heels and push hips back to lower butt down.
  • 15 second challenge: pulse
    • Tricep dip
      • Sculpts arm muscles

3. Stretch your body for 2 minutes.

  • Triceps Stretch
  • Figure-Four Stretch
    • Gently push on knee to open hips.
  • Seated Cat/Cow
    • Opens chest and back.
    • Inhale on cow.
    • Exhale on cat.
  • Shoulder Roll
  • Neck Stretch

Benefits of doing 10-minute desk workout:

  • Improves circulation
  • Reduces stiffness in lower back
  • Improves posture
  • Reduces stress level

Also Read: Healthy Neck And Back Exercise For Working Professionals

10-Minute Desk Workout with O’Coach app:

When your schedule is almost too hectic to deal with, a 10 minute desk workout can be a real lifesaver—and, honestly, a sanity-saver as well. Making time for exercise might feel like a hassle in the moment, but you’ll very likely be glad you did it. If you’ve only got 5-10 mins, doing a little workout with O’Coach app can improve your health, help to strong muscles and keep you energized for your meeting.

O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.

Try to add 10-minutes of desk workout to your routine with the help of O’Coach app.

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Full Plan Details
Exercise
Time
Rest
1
Side Bend
30 sec
2
Chest Opener
30 sec
3
Quad Stretch
1 min
4
Hamstring Stretch
1 min
5
Reverse Lunge
1 min
6
Pulse Lunge
1 min
7
Incline Push-up
2 min
10 sec
8
Squat
15 sec
9
Tricep dip
15 sec
10
Triceps Stretch
15 sec
11
Figure-Four Stretch
30 sec
12
Seated Cat/Cow
30 sec
13
Shoulder Roll
30 sec
14
Neck Stretch
15 sec
10 sec

10-minute desk workout
Download the O’Coach App to a 10-minute desk workout routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add reminder schedules for your exercises based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.