Workouts &
Programs
Every routine built specifically for people who sit for a living. Short, effective, no excuses.
Browse by Category
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Fitness
Strength and conditioning you can do at or near your desk
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Hybrid Training
Mix of strength, cardio and mobility for the well-rounded desk athlete
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Running
From couch to 5K — building your running base around work life
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Stretching & Mobility
Undo the damage of sitting — daily stretches and mobility work
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Nutrition
Eating well when you sit all day — meal prep, snacks and energy tips
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Mental Health
Focus, stress management and building a healthy work-life balance
All Workouts (6)
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⏱ 10 minBeginner
The 10-Minute Office Reset
Three moves that undo an entire morning of sitting. No equipment needed.
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⏱ 15 minBeginner
Desk Strength Basics
Build real strength with nothing but your bodyweight and a sturdy desk.
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⏱ 30 minIntermediate
The Lunchbreak Run
A simple running plan you can fit into a 45-minute lunch break.
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⏱ 8 minBeginner
Hip Flexor Fix
The #1 stretch routine for anyone who sits more than 4 hours a day.
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⏱ 30 minIntermediate
Hybrid 30
Strength + cardio in 30 minutes — the desk athlete's go-to full body session.
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⏱ 5 min readAll levels
Sunday Meal Prep for Desk Workers
Eat clean all week without thinking about it. A simple system that works.
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