At the desk

Desk workout and stretches at work

2, 5, or 10 minutes. Seated stays seated. Stand-beside-desk is calf raises, chair squats, wall or desk push-ups, band rows if you have a band. No burpees, no jumping, no cubicle HIIT.

Desk blocks are extras, or they replace a dead easy day. They never replace a long run or a main lift. If you are in a slow cut, this is movement — not a fat-burn block.

Quiet-office notes are on every card. Default sweat is none if you cannot leave the desk.