Easy 30-min strength workout for people with desk jobs

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If you can spare 5 minutes each hour for 3 hours in the morning and 3 hours in the afternoon, then this plan may work for you:
Do 3 sets of 10 of your 6 favorite upper body and abdominal exercises one day alternating with lower body and abdominal exercises the next. No weights are necessary, but you may want to use exercise bands for resistance. These short workouts shock your body's metabolism, yet aren't long enough to make you break a sweat. Then, when your workday is over, voilà! You have had a great 30 minute strength building workout!