Here are two sample workouts from Healthline that you can do at your desk!
Sample 5-minute workout
Perform each exercise one after the other, without rest between exercises. Do one set of each exercise.
Desk pushups: 20 reps
Seated knee-to-chest: 10 reps
Squats: 10 reps
Desk plank: 30 seconds
Seated flutter kicks: 10 reps on each side
Romanian deadlifts: 10 reps
Jumping jacks: 20 reps
Sample 10-minute workout
Perform each exercise one after another without resting in between. After doing all six exercises, rest for 1 minute before repeating the routine a second time.
Leg lifts: 10 reps on each side
Wall sit: 30 seconds
Seated shoulder press: 10 reps on each side
Marching: 20 reps on each side
Biceps curls: 10 reps on each side
Side lunges: 10 reps on each side