Personal Trainer Reveals Desk Exercises to Burn Fat for Office Workers

James de Lacy, a seasoned personal trainer with over 15 years of experience, has unveiled a set of innovative exercises that enable office workers to burn fat and enhance their fitness levels without stepping away from their desks. Having honed his coaching skills since his teenage years, the 33-year-old fitness expert not only guides athletes to achieve peak performance but also imparts valuable advice for individuals seeking to elevate their fitness and overall well-being through his website, ‘Lift Big Eat Big James de Lacey’.


De Lacy’s insight into maintaining physical fitness within a work setting is particularly relevant, as he shares his top five desk-based exercises that require only a desk, chair, and minimal space for movement. Debunking the notion of “poor posture,” the personal trainer contends that the real challenge stems from prolonged periods of immobility rather than specific postural issues.

Addressing this concern, he recommends frequently changing postures, advocating for the use of adjustable sitting and standing desks. In cases where such options are unavailable, he suggests standing up and walking briefly every hour to counteract the sedentary effects of desk work.


De Lacy elaborated, “It’s better to address [physical issues] within a proper exercise routine. That would be at the gym, before, during, or after work, or performing your favourite physical activity.”

His expert guidance culminates in a list of five exercises, each targeting various muscle groups and contributing to overall fitness:

1. Seated Leg Lifts: Performed by sitting on the edge of a chair, straightening one leg, and slightly lifting it off the seat to engage the thigh muscles.

2. Chair Swivels: Involves holding the edge of the desk while swivelling the chair from side to side, providing mobility for the core muscles.

3. Desk Push-Ups: Performed by standing up, placing hands on the desk, lowering the chest towards the desk, and then pushing back up to an extended arm position.

4. Chair Leg Extensions: Done by sitting on the edge of a chair and extending legs to roll backwards, engaging the quads and hamstrings.


5. Chair Leg Curls: Executed by sitting on the edge of a chair and curling the legs to roll forward, targeting the hamstrings and glutes.

De Lacy’s exercise routine efficiently engages the quads, hamstrings, core, hip flexors, chest, shoulders, and triceps, contributing to a holistic approach to fitness even amidst a desk-bound work environment.

Leave a Reply

Your email address will not be published. Required fields are marked *