No Time For The Gym? Try these Desk-ercise Workouts!


John Rowley’s 10 Minute Lunchtime Circuit and “Desk-ercise” Workouts are two no-equipment, compact circuits that will work every muscle in the body and help you feel the burn in 10 minutes or less. Great for all levels, workouts can be done anywhere – whether you’re at the gym or stuck at the office- so there’s no excuse to get your heartrate up and your muscles moving. Beach body, here you come.

Lunchtime Deskercise Workout (5 minutes to fit)

  1. Desk pushups
    • 30 seconds
  2. The Wall (street) sit
    • Using the wall next to your desk, sit at a 90-degree angle, knees aligned with toes
    • Time: 1 minute
  3. CEO-worthy calf raises
    • Standing with feet shoulder-width apart. Slowly lift up on to toes, stretching calves. Hold 1 second, then release.
    • Time: 1 minute
  4. Hamstring kick backs
    • Stand behind your chair, gripping back for support. Slowly kick one foot back, aiming the heel for the top of your thigh. Hold for 2 seconds, then lower the foot back down and repeat exercise with the other leg.
    • Time: 30 seconds (per leg)
  5. Lunchtime leg lifts
    • Sit in office chair, gripping chair arms or bottom of chair. Keep legs straight and slowly lift legs to a 90-degree angle. Hold for 3 seconds, then slowly lower
    • 30 reps (about 1 minute)
  6. Time-Saver Toe Taps
    • Sit on desk chair, back straight, legs out. Tap those toes as fast as you can on the floor under your desk, or on a garbage can.
    • Time: 30 seconds

10-Minute Lunchtime Toning Circuit

Exercise 1 — Jumping Jacks

  • 1 minute (about 60 reps)

Exercise 2 – Pushups

  • 30 seconds

Exercise 3 — Bicycle Crunches

  • 1 minute

Exercise 4 – Wall Sits

  • 2 minutes

Exercise 5— Mountain Climbers

  • 30 seconds

Exercise 6—Burpees

  • 1 minute

Exercise 7—Alternating Lunges

  • 30 reps (each leg)

Exercise 8 – Planks

  • 1 minute

Exercise 9 – Pushups

  • 1 minute

Exercise 10 — Jumping Jacks

  • 1 minute (about 60 reps)


Certified Personal Trainer,Best Selling Author and ISSA Director of Wellness John Rowley is a widely recognized fitness health and wellness expert who helps others transform their bodies and help them find their passion, purpose and drive for success. As a #1 Best Selling author, John’s books both act as self-help books for those interested in transforming their bodies and lives. Rowley’s expertise goes beyond staying physically fit. He changes lives and offers many self-help tips in every aspect of life, which helps others live an overall more successful life. He also launched his 52 Million Pound Challenge tasking North America to collectively lose 52 million pounds.

One Comment

  1. joi brooks

    these are great! thanks for sharing… i’m office to the gym… er…. office!

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