Beating Monsoon Blues: 5 Energizing Desk Workouts For Rainy Days

Last Updated:June 26, 2025, 16:37 IST

Monsoon makes it for a difficult for working professionals to keep up with their fitness goals. Check these easy desk workouts that seamlessly fit into your day.

The monsoon season often brings cosy and relaxed vibes, tempting many to skip their usual outdoor workouts. For those who work in office spaces and struggle to find time for fitness amidst their busy schedules, the rainy season can make stepping out even more challenging. However, staying active during monsoon doesn’t have to mean leaving your desk.

Drishti Chhabria, Founder and Chief Experience Officer of Orangetheory Fitness, has shared a few quick and effective desk workouts that can seamlessly fit into your day. Whether it’s after your morning tea or during a short break post-lunch, these exercises will not only help you stay energised but also keep you moving despite the gloomy weather.

1. 1. Seated Leg Lifts- Sit upright in your chair, with your feet flat on the floor. Lift one leg until it’s parallel to the ground, hold for a count of five, and slowly lower it. Repeat this 10 times for each leg to strengthen your lower body.
2. 2. Desk Push-Ups- Place your hands shoulder-width apart on your desk, step back slightly, and perform incline push-ups. Lower yourself toward the desk and push back up. Aim for 12–15 reps to engage your arms and chest.
3. 3. Seated Torso Twists- Sit straight in your chair, clasp your hands together, and twist your torso from side to side. This simple movement stretches your obliques and improves spinal flexibility. Do 10 twists on each side.
4. 4. Neck Rolls- Relax your shoulders, tilt your head forward, and slowly roll your neck in a circular motion. Do this five times clockwise and five times counterclockwise to release tension.
5. 5. Chair Squats- Stand up from your chair and sit back down without fully resting. Repeat this 10–12 times to activate your legs and glutes.

Beyond regular workouts, staying hydrated and eating clean are essential to feeling your best during the rainy season. Sip water throughout the day to stay replenished. Add light movement, such as a brisk 15-minute walk after lunch, and incorporate mindful breathing exercises to reduce stress and stay mentally alert. With small, consistent habits, you can lift your mood and keep monsoon sluggishness at bay.

Location :

Delhi, India, India

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