Desk Strength: Five One-Minute Moves That Add Up

A day at a desk does not have to mean a day without strength. Sprinkle five one-minute moves through your work blocks. They take less time than a coffee refill and add up fast.

The five

Wall push-ups, chair squats, standing rows with a mini band, split-stance calf raises, and plank on desk edge. Do each for forty seconds of work and twenty seconds to reset.

Where they fit

Place one after each meeting or at the top of each hour. If the office is quiet, choose the least noisy options and slow down the pace.

Form notes

Keep push-ups as a moving plank—ribs down, hands under shoulders. For chair squats, touch the seat and stand with heels heavy. For rows, keep elbows close and pause when your hands reach your ribs. For calf raises, hold the desk lightly and move slowly. For desk planks, press the heels back and lengthen the neck.

Progress without sweat

Add a second set later in the day or switch to a lower surface for push-ups. When form stays clean, add a band to squats or rows. The goal is repeatable effort that fits any outfit and any schedule.

Why it works

Strength grows from frequency and quality, not just long sessions. These moves keep the signal strong on busy days.