When I search for a workout to complete, I always look for something that will be really effective in as little time as possible. My favorite workouts are the simple ones that leave you feeling sore the next day. Very little compares to the satisfying feeling of being sore the day after a short, simple workout.

One of the biggest struggles in maintaining fitness is finding time to fit in a workout during the week. When I’m stuck sitting at a desk all day, my body really craves movement and I know that I need to fit it in somewhere. While it’s great to come home and head out for a run after work, my body still needs to move around even before the end of the day. The thought of fitting in exercise at work seems almost unheard of, yet it doesn’t require as much as we think. Incorporating simple movements throughout your day or on your lunch break can make for an incredibly effective office workout.

My best work days always seem to come when I am conscious about fitting in some movement during working hours. When I sit myself in a chair and don’t get up for hours, my muscles start to tense up and my focus dwindles. I’ve actually found that I am more productive when I take periodic breaks during the day to get moving. Incorporating some strength moves on my lunch break really helps me stay energized. While there is rarely time to shower and change from a sweaty workout at work, there is time to fit in a few office exercises that won’t make me sweat or require a change of clothes.

This office workout can be completed during your lunch break or broken up throughout the day. The moves are discreet enough that you can do them without drawing much attention to yourself, so you can complete them right at your desk. All you need for this workout is a your desk chair! This full body office workout will tone your arms, core, legs, and glutes in less than 15 minutes, without making you sweat.

The Secret Office Workout

Calf Raises x 30

Single Leg Balance Lunges x 15 on each side

Tricep Dips x 20

Wall Sit x 60 seconds

Punches x 25 each side

Seated Leg Lifts x 25 each leg

Standing Crunches x 20 each side

Wall Pushups x 20

Sumo Squat with Toe Raises x 20

Standing Side Kicks x 20 each leg

There you have it! These simple exercises can really make a difference in your day. Incorporate them periodically to give yourself short breaks, or all at once during your lunch hour.

Want more? Here are some workouts to break a sweat after work:

• 20 Minute Bodyweight Leg Workout
• 25 Minute HIIT Workout
• The Ultimate Strength Workout