Best Sedentary Exercises
 

As a physically-lazy, gym-loathing, but still determined-to-shape-up person, I'm a huge fan of improvised HIIT exercises spaced out through my (mostly seated, laptop-gazing) day. I'm currently do the following for quick "stretch" breaks about once every 90 minutes:

1. Modified planks: Holding myself up in stiff "down" pushup position on my elbows & forearms (in a triangle) for thirty seconds, then on the right side for 30, then left side for 30, then both hands again for 60 more.

2. Sustained squats: Half-squat position, butt out, over a chair arm or other uncomfortable position for 10-15 minutes while typing --> slight movement from perpendicular to 80% upright and some possible adjusting of weight (left/right), but the muscles have to work the whole time.

3. Wall sit: Full back to wall, knees bent at 90-120 degree grade, slightly apart, for 60 seconds-3 minutes (working my way up). Modify by carrying something (i.e. a laptop).

These are just a few I've picked up, primarily to tone leg/butt/ab muscles, though obviously planks work on my arms as well. I know there are a lot of other possibilities and I'm trying to add some more diversity into my 'non-cardio' strength-training calisthenics. Can you guys recommend any others?

try adding lateral moves like side lunges. these can be done 1 leg at a time, or moving side to side. much more challenging when holding some type of weight.

holding calf raise is another one.

all the ones i think of have to do with toning my legs too. i don't really care that much about my upper body. i haven't been working out, but when i was, i did alot of what you are talking about with the squats, wall sits. some version of that type of movement. combined with a really good w/o, it keeps the burn going.