9 Easy DIY Exercise Station Ideas to Workout at Work
Work Wellness

9 Easy DIY Exercise Station Ideas to Workout at Work

|Mar 13, 2023

Working from home or in an office, modern technology has made us all spend more than 8 hours each day sitting in front of the screen. While we enjoy the wonders of technology when everything is just a click away on our screen, spending a lot of time in your chair is highly detrimental to health. And if you are someone who doesn’t have a hint of physical activity such as exercise in their routine then you are at a greater risk of inviting all the negative health impacts of sitting all day.

Risks of Physical Inactivity

Lack of physical activity not only makes you lazy but is deadly. Even though it is hard to find time for exercise with so much going on in your life, the truth is incorporating exercise into your daily routine shouldn't be so hard.

And since you spend most of your day at work, how about using that time to work out? Sorry, but exercise at work? Well yeah, that's possible. A regular office workout is possible with tons of exercise station ideas and easy-to-follow office workout exercises. And if you go one step ahead with workout station ideas, you can even develop a fitness station at work. This doesn't mean you will soon be fired for not paying attention to work; rather, you will be multitasking and find yourself more active than before. And, oh the benefits of exercise at the workplace results in better productivity and improved energy levels too. So, a Win-Win situation, right?

Risks of Physical Inactivity

Workout Station for Home and Office

To design a workout desk station at home or in an office, one needs to choose the right type of equipment and get started. Fortunately, you will find lots of tools and fitness equipment designed especially for this purpose. From simpler to high-intensity workout ideas, here are some easy DIY workout stations in the workplace.

Standing Desk

standing desk is a simple exercise or fitness change you can bring about in your workplace. When you work at a standing desk in your workplace exercise station, you burn up to 90 calories per hour. You feel active, your posture improves, and your core muscles are engaged to keep the body in an upright position. This simple switch from sitting to standing can help regulate blood pressure, increase muscle health and also help one of the most common workplace problems; Obesity. 

SmartDesk Pro

SmartDesk Pro

Top dimensionSmall Top: 43"L x 24"W x 1"H
Classic Top: 53"L x 29"W x 1"H
XL Top: 70.5"L x 30"W x 1"H
Frame dimension27.5"W x 40" - 73"L
Height rangeWith top: 29.4" - 48"
Without top: 28.4" - 47"
MaterialsTop: Warp-proof, MDF wood, natural Bamboo
Frame: SPCC steel
ColorsTop: White, Black, Walnut, White Oak, Bamboo
Frame: White, Black, Grey
Weight capacity265 lbs
Warranty5 years for frame
1 year for top

Anti-Fatigue Mat

An anti-fatigue mat seems like a simple invention, but it has a lot of science behind it. An anti-fatigue mat prevents the buildup of pressure on the lower back and leg muscles. This is because the mat's textured surface encourages micro-movements, so you don't remain in the same position for too long. This constant movement encourages blood flow while also preventing laziness.

Anti-Fatigue Mat

Anti-Fatigue Mat

Dimensions33”L x 20”W x 2”H x 4 lbs
MaterialsPU (Polyurethane) + PVC leather + SBR anti-slip layer
Weight capacity331 lbs
Warranty1 year

Walking Desk

This is a great exercise station idea you'd try. You are walking while working, but you are not going anywhere. Isn't that great? Especially for those who can't spare that extra hour in the evening for a walk. A walking desk is a simple belted platform that moves under your feet, just like a treadmill, but a walking desk usually has a flat surface with low-intensity walking required.

LifeSpan Fitness TR1200-Power Treadmill Desk

LifeSpan Fitness TR1200-Power Treadmill Desk

DimensionsTreadmill: 68.5”L x 28.5”W x 4.6”H
Desk: 38” - 60”L x 29”W x 40” - 53”H
Walking surface: 20”W x 50”L
Item weightTreadmill: 114 lbs
Desk: 86 lbs
Sizes & colors60" Bamboo, 60" White, 48" Black, 48" White, 38" Black, 38" Birch
Speed range0.4 - 4.0 mph
Weight capacity350 lbs
Power115V NEMA 5-15 Non GFI Circuit
WarrantyFrame: 10 years
Parts: 2 years
Labor: 1 year


As you take each bite of food at work, you probably think about walking on the treadmill to lose weight when you get home. But as you get home, you are too tired to even think about it, so you hop in bed. This horror story keeps you in two places where you can neither pay attention at work nor work out peacefully. Hence, a treadmill for desk or an under-desk treadmill is used with a standing desk and lets you perform regular treadmill activities while working. You can also get foldable treadmills if you are short on space.

Foldable Walking Treadmill C2 by WalkingPad

Foldable Walking Treadmill C2 by WalkingPad

DimensionsUnfolded: 56.9’’ L x 20.4’’ W x 4.9’’ H
Folded: 32.5’’ L x 20.4’’ W x 5.4’’ H
Item weight48.5 lbs
ColorWhite / Black
MaterialsPanel: ABS plastics
Power1 HP
Speed range0.3 - 3.7mph
Weight capacity220 lbs
Warranty1 year

Yoga Mat

Are you an enthusiastic yogi? Bring your yoga mat to work and create your own exercise station at office desk if you want to practice meditation and other exercises during the lunch break. The Bellabeat yoga mat is easy to fold, compact, and comfortable, no matter what type of floor your office has. And as you get in a cheerful mood after every yoga session, you could invite your colleagues to join you too. Soon you all could be a team and maybe think about workout room ideas for the office.

Bellabeat Yoga Mat

Bellabeat Yoga Mat

Dimensions61cm W x 183cm L x 0.6cm H

Polymer environmental resin

Hand Weights

If your job entails lots of typing and computer work, hand weights are a great way to prevent sore muscles. Also, due to their small size they make an ideal choice for portable fitness equipment for the workplace exercise station. You can regain strength and keep your body moving for extended periods using little hand weights. Particularly for people who use keyboards all day, a minor boost in blood flow to the hands and fingers will only make you feel more energized.

Hand Weights - exercise station

Just Walk Around

There are some workplaces that don’t allow anything other than a desk and chair so having a fitness workstation or exercise station in such places is impossible. But walking around doesn't need extra machinery, now does it?

Try to move around the office as much as possible, even when you aren't taking a break. Use your cell phone to call clients or staff during phone conferences, and move around the room while you talk to them. This keeps your body active and relieves it from prolonged chair use. Your brain may stay more attentive to your conversations if you move about while talking.

Just Walk Around

Stability Ball

This simple investment does a lot of wonders for your core muscles. A stability ball is a way to go if you suffer from back pain and have difficulty maintaining the right posture. Stability balls are great at engaging your body and burning calories by actively involving muscles to put in the energy to remain seated on the ball. The wobble you hate? It's beneficial for you.

Stability Ball - exercise station

Resistance Bands

Resistance bands are a great choice if you want to keep training equipment at work. They make a great addition to your office training gear because they are tiny. They are lightweight, portable, and easy to use. And the best part? You can practice a variety of exercises with resistance bands both for the upper and lower body.

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