No time for exercise during the week? No problem! This routine is designed to give you a quick workout at your desk that won't leave you dripping with sweat (or draw too much attention to yourself!)

Do as many of the following exercises as you can for 30 seconds each, rest for 1 minute and repeat a second circuit:

• Chair squats
• Desk or wall push-ups
• Chair crunch
• Lunges
• Chair dips
• Wall sits

Your Challenge: Complete 2 circuits of this workout 3 times each week.

Quick Tips

Adding just a little activity to your workday can give you the extra energy you need to get through that 3 o'clock slump. Other office fitness ideas:

• Get up and go for a walking break every hour. Even if it's only five minutes, you'll get your blood flowing.
• Take the stairs instead of the elevator.
• Park your car further than you normally would or get off the bus a few extra blocks away and walk.
• Take the scenic route. Meeting someone on the other side of the office or on another floor? Walk the longest way possible.
• Take advantage of downtime. Standing at the copy machine or waiting for your lunch to heat in the microwave? Do some stretching.
• Take your phone calls standing up instead of sitting.
• Schedule active meetings. Hold informal meetings while walking.
• Hang up and hoof it. If you work in a large office building and need to ask a coworker a question, walk to their desk instead of using the phone or email.
• Sit on it. Try replacing your normal chair with a stability ball. Stability balls cause your muscles to make small adjustments to maintain balance and these small adjustments work your core muscles throughout the day.

Need help? Click on the videos below for examples of each exercise.

Chair squat

Wall Pushups

Chair Crunch

Lunches

Chair Dips

Wall Sits