10-Minute Desk Exercise Routine for Heart Health

Most people who work office jobs spend upwards of eight hours seated at their desks every day. That number is even higher for those that work from home, which has become increasingly popular across many industries. Unfortunately, a sedentary lifestyle can lead to a myriad of chronic health issues, including heart disease. 

So, what if you can’t spend any time away from your desk? Fortunately, there are several exercises that you can quickly do from your desk throughout the day to get your heart pumping. 

Here is a short, 10-minute desk exercise routine you can perform at regular intervals to help keep your heart healthy while you work.

Jumping Jacks

This routine starts with one of our favorite ways to get our heart rate up – jumping jacks! Start with your feet together and arms by your sides. Jump your legs out, making a v-shape, as you lift your arms up to touch above your head. Jump your feet back together as you lower your arms back to your sides.

Complete as many jumping jacks as you can in two minutes. Remember, it’s okay to take breaks when needed.

Desk Push-Ups

Take a few steps back from your desk and then place your hands shoulder-width apart on the top of your desk. The distance between your feet and the desk will be determined by your fitness level (the farther your feet are, the harder this exercise is to perform). Then, lower your chest down to your desk, as far as you’re able, and push back up. 

Complete as many push-ups as you can in one minute, aiming for 20.

Chair Squats

It’s important to note, you may have to move your chair back a few feet for this one. Once you’ve moved your chair, stand one to two steps in front of it and turn around. Keeping your weight in your heels, lower your glutes towards the chair until you’re hovering just above the seat. Then stand back up.

Complete 10-20 squats. Rest for 30 seconds. Complete 10-20 additional squats. This should take about two-three minutes.

Desk Tricep Dips

To begin this exercise, you’ll need to face away from your desk. Then, place both hands facing forward on the top of your desk, keeping them slightly closer than shoulder-width apart. Bend your elbows to a 90-degree angle, hugging your triceps in towards your body. Straighten your elbows to complete the rep.

Complete 10-20 dips. Rest for 30 seconds. Complete 10-20 additional dips. This should take about two minutes.

Plank Hold

Either get into the same position that you did your push-ups in with your hands on your desk, or get into a plank position (aka the top of a push-up) on the floor. Try to keep your hips even with your shoulders and your shoulders over your wrist.

Hold this position for one minute. You can break this up into 20- or 30-second intervals if needed.

Standing Breathwork

We’ll end this routine with some relaxing breathwork to slow your heart rate back down. Stand with your feet hip-width distance apart. Roll your shoulders up and back three times until your arms relax at your sides. Close your eyes and place both hands on your heart or stomach. 

Take 10 deep breaths in through your nose and out through your nose. Then, open your eyes and get back to work!

Like we mentioned above, we recommend completing this routine multiple times a day. Other ways to include movement throughout your day include purchasing a walking or standing desk, and standing or walking while on phone or Zoom calls.  Just 10 minutes a day and you are on your way to a healthier heart!