How to work out while at work

When you work an eight-hour workday, there's not much time (or energy) left at the end of the day for a workout. Packing up and making a trip to the gym is sometimes just not an option. But what if the office was your gym? You may not be able to hop on the treadmill while you're on a conference call, but there are plenty of other ways to sneak in a workout at the office.

Take the stairs
You may be used to just grabbing your coffee and heading straight for the elevator in the morning, but you may want to think about taking the stairs instead. A little cardio can even boost the immune system. It may not seem like much, but that little bit of exercise everyday can really add up. Every stair is a quarter-calorie burn. If you come into work a little earlier than usual, go up and down the stairs a few times to burn even more calories and get those leg muscles toned. You could even do squats right on the stairs. Stand sideways on a stair and do half-legged squats on each leg – you'd be surprised how difficult they are!

Squeeze at your seat
Sitting in a chair for eight hours can be rough on the body. Keep yourself moving right at your desk by squeezing your buttocks for five to 10 seconds, then release. You could also try squeezing a pen and focusing on your forearm muscles. You'll be burning calories while just sitting there doing your work – and you won't even have to get out of your chair.

Leg lifts
While sitting at your desk, straighten either one or both legs and hold them off the ground for five or more seconds. Then lower them back toward the ground without letting the feet touch the floor. If you want even more of a challenge, try putting a book or a briefcase on top of your feet for added weight.

Swivel chair
To work your core, hold onto your desk and lift your feet off the ground. Use your abs to swivel the chair from side to side for about 15 reps – you'll be on your way to a more toned core.