10 Minute Office Workout

About This Workout

For the days you've actually got ten minutes free. Eight standing exercises work through legs from every angle: squats and lunges head-on, reverse and side lunges from the angles a normal leg day skips, sumo squats for the inner thighs, then calf raises, a wall sit to make you regret it slightly, and wall push-ups so your upper body doesn't feel left out either. Still no floor work, still no equipment beyond a wall, still entirely doable in whatever you're wearing for your next meeting.

Muscle Groups

Legs, glutes, calves, chest, shoulders

Equipment

None, just your bodyweight (and a wall)

Level

Beginner

Duration

10-15 min

Exercises In This Workout

Exercise	How to do it	Level
Squats	Feet shoulder-width apart, sit your hips back like you're reaching for a chair, then stand tall again.	Beginner
🚶 Lunges	Step forward and drop your back knee toward the floor until both legs hit roughly ninety degrees, then rise.	Beginner
↩️ Reverse Lunges	Same as a lunge, just step backward instead of forward.	Beginner
↔️ Side Lunges	Step wide to one side, sink into that knee, keep the other leg straight, then push back to center.	Beginner
🤼 Sumo Squats	Feet wide, toes turned out, sit your hips straight down between your knees, then push back up. Extra love for your inner thighs.	Beginner
🦶 Calf Raises	Rise onto your toes as high as you can, hold a beat, then ease back down.	Beginner
🧱 Wall Sit	Slide down a wall until your knees are at ninety degrees, and just... stay there.	Beginner
🧱 Wall Push-ups	Stand arm's length from a wall, hands flat against it, bend your elbows to bring your chest close, then push back. A gentler push-up to build up from.	Beginner