The Beginner Gym Plan for Desk Workers
Never been to the gym or returning after years? This 3-day-a-week plan is built specifically for people with tight hips, weak glutes, and rounded shoulders from desk work.
8 min readMay 18, 2026
The
Blog
Evidence-based tips for staying fit, mobile, and energised — no matter how long you sit.
Couch to 5K: The Desk Worker Edition
The classic Couch to 5K program adapted for people who sit all day.
7 min readMay 18, 2026
The 4-Week Hybrid Training Plan
Four weeks of structured hybrid training combining gym work with running, designed for desk workers who want well-rounded fitness without spending hours in the gym.
9 min readMay 18, 2026
The Desk Worker Running Plan: 5K to 10K
Already running 5K? This 6-week plan takes you to 10K with the adjustments desk workers need to run more without getting injured.
7 min readMay 18, 2026
The 10-Minute Desk Workout That Will Change Your Workday
You don't need a gym, a lunch break, or even to leave your chair. This 10-minute desk workout is the most effective thing you can do for your body today — and you can do it right now.
6 min readMay 15, 2026