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30 Fun Office-Friendly Fitness Challenges You Can Do During Your Workday

Keep reading to learn 30 fun office-friendly fitness challenges you can do during your workday!

Sometimes working out can feel like a DRAG, am I right??

Whether you’re sitting in your fluffy swivel chair staring at your computer screen for hours or at home chillin’ on the couch binge-watching your favorite Netflix series with a bowl of snacks and your comfiest robe on, getting up and moving might be the LAST thing you want to do.

But it’s always more fun when friends and games are involved!

So grab your most competitive friends and coworkers, start the trash-talking, and see who wins!

30 Fun Office-Friendly Fitness Challenges You Can Do During Your Workday

Circuit 1

Challenge: AMRAP (as many rounds as possible) in 5 minutes

Exercises: 10 push-ups, 15 air squats, 20 jumping jacks

Injury Prevention Tips: 

  • Focus on good form for push-ups, even if it means fewer rounds. This means shoulder over the wrists, hips in line with the shoulders, stomach tight and engaged, and no arch in the back.
  • Land softly with your jumps to protect your joints. Make sure your knees are bent as you land, and think about rolling toe-ball-heel as you come down to minimize the impact.

Circuit 2

Challenge: Race to complete 3 rounds.

Exercises: 10 burpees, 15 lunges (each leg), 20-second plank

Finisher: At the end of the last set, see who can hold their plank for the longest.

Injury Prevention Tips: 

  • Option to do modified burpees without the push-up. This means you’ll just walk or jump the feet back into a plank before moving on to the next rep.
  • Keep your core engaged and back straight in the plank. Don’t let your hips sag or pike up.
    • If you’re doing a forearm plank, your elbows should be directly under your shoulder and your eyes should be looking in the middle of your hands. Don’t let your head sag down.

Circuit 3

Challenge: Time how long it takes to complete 5 rounds. Try to beat your time next session!

Exercises: 10 tricep dips (on a chair), 15 mountain climbers (each side), 20 crunches

Injury Prevention Tips:

Tricep Dips

  • Don’t arch your back in tricep dips.
  • Don’t dip so low that you strain your shoulders during the tricep dip.
  • Inhale down and exhale up.

Mountain Climbers

  • Keep your core engaged.
  • Try to keep your hips still. Don’t let them rise up and down more than is necessary

Circuit 4

Challenge: Do 3 rounds. Add 3 more reps to each exercise every round.

Exercises: Start with 15 squats, 12 push-ups, 10 burpees. 

Injury Prevention Tips: 

  • Control the squat descent. Don’t let your knees cave in. 

Added Challenge: When you need a break, try doing a wall sit instead of stopping completely

Circuit 5

Challenge: Partner workout – Alternate rounds with a friend

Exercises: 20-second wall sit, 10 sit-ups, 30-second bicycle crunches (each side). When your partner starts their round, hold a plank for 30-seconds before resting.

Injury Prevention Tips: 

  • Focus on keeping your lower back against the wall, knees over the ankles, and heels down during the wall sit.
  • Press your head into your hands to avoid pulling on your neck during sit-ups.

Circuit 6

Challenge: “Hold-a-thon” – Longest hold wins!

Exercises: Bird-dog hold (each side), high plank, side plank (each side)

Injury Prevention Tips: 

  • Engage your core in all holds. Imagine someone pulling a zipper from your pubic bone to your sternum and hold your midsection tight like that.

Circuit 7

Challenge: Timed sets – 40 seconds of work, 20 seconds of rest

Exercises: Jumping jacks, Russian twists (with or without a weight), squat jumps

Injury Prevention Tips: 

  • Jumps: Land softly with your jumps to protect your joints. Make sure your knees are bent as you land, and think about rolling toe-ball-heel as you come down to minimize the impact.
  • Russian Twist: Use your torso in the Russian twist, not just your arms. Think about making your shoulder face the wall opposite wall.

Circuit 8

Challenge: Can you complete it without stopping?

Exercises: 10 dumbbell rows (each side), 15 reverse lunges (each leg), 20 bicep curls

Injury Prevention Tips: 

  • Use a full water bottle as a makeshift weight if you don’t have dumbbells.
  • Keep your back straight and chest lifted in lunges.

Circuit 9

Challenge: Tabata style – 20 seconds on, 10 seconds rest, 8 rounds max

Exercises: Choose 2 exercises (push-ups, squats, plank jacks, etc.). Do one exercise for rounds 1-4, then switch.

Injury Prevention Tips: 

  • Go all-out for those 20 seconds, then rest completely for the full 10. See who taps out first.

Circuit 10

Challenge: 30-Day Challenge – Do this circuit every day for a month, increasing reps by 2 each day. Start with 8 reps of each exercise. Who can do it without skipping a day??

Exercises: Bear crawl (5 steps forward & back), Superman hold (30 seconds), high knees (30 seconds)

Injury Prevention Tips: 

  • Bear Crawl: Keep your core engaged and knees bent at 90-degree angles. 
  • Superman: Keep your spine long and look down to the floor (not up in front) so you don’t strain your neck. Straighten your knees as much as possible for extra glute activation.

Circuit 11

Challenge: Do 4 rounds

Exercises: 1 minute high knees, 1 minute rest, 1 minute mountain climbers, 1 minute rest, 1 minute Russian twists

Injury Prevention Tips: 

  • High Knees: Hold your arms in front and try to make your knees touch or pass them every time. 

Circuit 12

Challenge: Max reps in 60 seconds – write it down, try to beat it next time! Do 3 rounds of each. Take a 60 – 120 second rest in between sets.

Exercises: Choose 3: burpees, tricep dips, bicycle crunches, lunges, wall pushes, etc.

Injury Prevention Tips: 

  • Choose exercises you can do with good form to reduce the risk of injury.

Circuit 13

Challenge: “I go, you go” with a partner, alternating rounds

Exercises: 10 push-ups, 15 squats, 20-second wall sit. Do calf raises while your partner works.

Injury Prevention Tips: 

  • Go at your own speed, focus on maintaining good form to avoid injury.

Circuit 14

Challenge: “Deck of Cards” workout

Exercises: Assign exercises to suits (e.g. hearts = squats, diamonds = push-ups). Flip cards, do the corresponding reps based on the number (face cards = 10).

Challenge Tips: 

  • This one scales automatically based on how long you want to exercise! Try to start with 2 rounds of exercises from each suite. (e.g. Round 1 = hearts, diamonds, clubs, spades. Then start round 2 by choosing new cards.)

Circuit 15

Challenge: Find the perfect song for this circuit – complete as many rounds as possible in the song’s length.

Exercises: 20 jumping jacks, 15 sit-ups, 10 burpees

Challenge Tips: 

Start with a shorter song, then find progressively longer ones as you get fitter.

Circuit 16

Challenge: Office Olympics – Compete in each event against a coworker. Whoever wins owes the other a cup of coffee/their drink of choice.

Exercises: Chair squats (most in 1 minute), wall sits (longest hold), step-ups on a box (race to 20)

Challenge Tips:

  • Try to assign a 3rd party to watch and ensure both competitors use good form to prevent injuries.

Circuit 17

Challenge: Ladder challenge! Round 1 = 1 rep each, Round 2 = 2 each, etc. See how high you can go!

Exercises: Push-up, squat, plank jack

Challenge Tips:

  • Modify as needed (knee push-ups or wall push-ups) to get further up the ladder.

Circuit 18

Challenge: “Roll the dice” workout! Assign exercises to numbers 1-6. Roll 1 dice to find out the exercise you’ll be doing. Roll 2 dice simultaneously to find the number of reps you need to do.

Challenge Tips:

  • Have a variety of exercises picked out (push-ups, lunges, tricep dips, anything!) for maximum randomness.

Circuit 19

Challenge: Tabata with a twist. 20 seconds on, 10 seconds rest.

Exercises: Complete 8 rounds of chair squats, then 8 rounds of a different exercise (your choice).

Challenge Tips:

  • Tabatas push you HARD. Modify with shorter work intervals or easier exercises if needed.

Circuit 20

Challenge: The Alphabet Workout. Assign an exercise to each letter. Spell a word, do 5 reps of those exercises.

Challenge Tips:

  • Use short words for beginners (“CAT”), or your full name for a real challenge!

Circuit 21

Challenge: Timed sets – 40 seconds of work, 20 seconds of rest

Exercises: Squat jumps, burpees, mountain climbers

Challenge Tips:

  • Modify burpees or choose less intense cardio if needed.
  • Focus on good form for push-ups, even if it means fewer rounds. This means shoulder over the wrists, hips in line with the shoulders, stomach tight and engaged, and no arch in the back.

Circuit 22

Challenge: “Follow the Leader” workout with a friend. One person chooses the exercise, the other matches reps. Take turns!

Challenge Tips:

  • Have fun and be creative with your exercise choices! Don’t go easy on each other, and don’t stick to common exercises. Have fun with it!

Circuit 23

Challenge: AMRAP (As Many Reps As Possible) in 7 minutes

Exercises: 10 jumping jacks, 5 push-ups, 10 lunges (each leg)

Challenge Tips: Focus on speed, even if it means using modifications.

Injury Prevention Tips:

  • Jumping Jacks: Land softly with your jumps to protect your joints. Make sure your knees are bent as you land, and think about rolling toe-ball-heel as you come down to minimize the impact.
  • Push-Ups: Keep your chin slightly tucked, nose pointed towards the floor so your spine is straight. Think about someone pulling a zipper from your pubic bone to your sternum; pull your belly button toward your spine, keep your rib cage closed, and your hips in line with your shoulders (not sagging to the floor or hiked to the ceiling).
  • Lunges: Keep your spine straight for a general quad-dominant lunge. Slightly lean forward for more glute activation.

Circuit 24

Challenge: “Pyramid” workout. 10 reps, then 9, then 8, etc. down to 1.

Exercises: Choose 2 exercises (push-ups, sit-ups, squats, etc). Do one exercise down the pyramid, then the other back up.

Circuit 25

Challenge: Workout Charades

Exercises: Write different exercises on slips of paper. Draw one, perform it for a set duration (30-60 seconds), then have your workout buddy guess the official name of the exercise. If they get it wrong, they have to do double the number of reps that you did. If they get it right, they only have to match the number of reps you did.

Challenge Tips:

  • Include a mix of cardio and strength exercises for a well-rounded session.

Circuit 26

Challenge: The “Don’t Break the Chain” Challenge

Exercises: Place slips of paper with different exercise names on them in a bowl. Have someone pick out 5. Do 3 sets of 10 reps of each exercise per day. Exercises must be done IN OFFICE with a witness. Do this every day for a month, marking a calendar each time. At the end of the month, the person who skips the most days has to buy everyone lunch/drinks.

Challenge Tips:

  • Choose exercises you can do anywhere, so you have no excuses to skip

Circuit 27

Challenge: The Musical Dice Workout

Exercises: Assign a unique exercise to #1 – 6. Roll the dice 3 times to find out what exercises you’ll be doing. Create a playlist of 12 songs, assigning each a number. Roll the dice for your exercise (corresponds to a song). Do 10 reps of each exercise, as many rounds as possible for the song’s length.

Circuit 28

Challenge: Workout Bingo!

Exercises: Create bingo cards with exercise names in each square. Put the names of all of the exercises on slips of paper and place them in a bowl. Have someone pull out a piece of paper. Everyone who has the exercise on their bingo card does 15 reps of it. Keep going until someone gets a full row.

Challenge Tips:

  • Come up with a fun reward for whoever gets bingo. Maybe everyone pitches in for their lunch, or everyone participating can put $1 – 5 in the “pot” and the winner gets to take the cash.

Circuit 29

Challenge: Build Your Own Adventure

Exercises: Start with 3 basic exercises (squats, push-ups, sit-ups). Each round, add another variation (e.g. jump squat, incline push-up). See how long you can keep adding variations before getting tired.

Challenge Tips:

  • Research different exercise variations beforehand for inspiration.

Circuit 30

Challenge: Partner Workout – “Mirroring”

Exercises: One partner improvises basic movements, the other copies as closely as possible for 90 seconds, then swap! Do 3 rounds before resting.

Challenge Tips:

  • Start slow and simple and gradually increase speed and complexity as you get comfortable.

Conclusion

Give these a try to boost the mental and physical health of everyone in your office and build comradery!

Get instant access to the FREE 3-Day CognoZen Challenge to learn how to reprogram your subconscious mind for more wealth, happiness, & success!

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