Busy day? You do not need a gym or a free hour to start. A sturdy chair, a desk edge, and about 10 minutes is enough. That is the PepStep way — Put a Pep in Your Step. Longevity is Movement.
Key takeaways - Five moves with a chair or desk. No equipment. - About 10 minutes for 2 easy rounds. - Log every round on free At-Home Workouts.
1. Chair sit-to-stands
Sit tall at the front edge of the seat. Stand up through your heels, then sit back down slowly. Use your hands on your thighs if needed. 2 × 8–10.
Alt text: Skeleton chair sit-to-stand with quads and glutes highlighted
2. Desk incline push-ups
Hands on a sturdy desk, body in one straight line. Lower your chest toward the edge, then press away. 2 × 6–10.
Alt text: Skeleton desk incline push-up with chest, front shoulders and triceps highlighted
3. Seated knee lifts
Sit tall and hold the sides of the seat. Lift one knee a few inches, lower with control, then switch. 2 × 8 per side.
Alt text: Skeleton seated knee lift with hip flexors and core highlighted
4. Calf raises at the chair
Stand beside the chair with a light grip on the backrest. Rise onto your toes, pause, and lower slowly. 2 × 10–15.
Alt text: Skeleton calf raise at a chair with calves highlighted
5. Standing march break
Stand up and march in place, swinging your arms. Lift your knees to a comfortable height. 2 × 60 seconds.
Alt text: Skeleton in stride with calves and hips highlighted
Turn today’s 10 minutes into a streak. Open free At-Home Workouts and log each round in the tracker.
Fit it into your day
- Morning: one round before you open email.
- Midday: one round after lunch.
- Evening: finish with a short walk.
Use a chair without wheels, set against a wall. Move at your own pace and stop if anything feels sharp.
Membership
Members get at-home workout programs, the calorie and macro tracker, and a fitness coaching session to help build the routine. Join PepStep membership. Cancel anytime. Clinical programs are separate decisions with licensed clinicians — this post is about movement habits only.
FAQ
Can I do these at work?
Yes. Use a sturdy chair without wheels and a desk that will not slide.
How often should I do them?
Start with most weekdays. Short and steady beats one long session.
Where do I track my rounds?
Use the free tracker on pepstepguide.com/workouts.
Longevity is movement. Put a pep in your step.
General information only — not medical advice. No results are guaranteed.