Wall Squats

Always wanted a six pack (and we don't mean of the Corona variety)?

Get one step closer to abs of steel with simple wall squats. Every time you are waiting for the kettle to boil, find a wall and stand against it with your back fully touching the wall.

Slowly lower yourself until you look like you're sitting on an invisible chair. Hold for 30 seconds at a time, multiple times throughout the day, and it won't be long until you're beach body ready. Go you.

Calf Raises

This one is a great exercise for when you find yourself waiting for a document at the printer or on your daily jaunt to the toilet.

All you have to do whilst standing, is go up and down onto your tip toes as many as times as you can while you wait.

It may twinge a little but this definitely counts as 'leg day' if you ask us!

Tricep Dips

Tricep dips can be done either on your desk or your chair - though we definitely urge caution if your chair has wheels!

All you need to do is simply put your back to the desk/chair with your arms behind you, shoulder width apart. Then just move your bottom off the edge to fully extended your legs out and rest on your heels.

You're pretty much there - all you have to do now is move slowly up and down with your arms, keeping it controlled to really engage those muscles. And if you get some funny looks from your colleagues, just shut your eyes and forget about them – haters are gonna hate!

Leg Raises

Back to the topic of legs, leg raises are a really great way to work on that core.

All you have to do is sit at your desk, lift your legs and hold them out straight for 5-10 seconds then bring them back down. Repeat this process ten times and try and do 3-4 sets to really feel the burn!

This exercise is especially good as it isn't visible so your co-workers can't judge your office workout. Too easy? Try putting your bag or a book on top of your legs when you do it.

Press Ups

When it comes to the upper body, focusing on your chest is probably one of the best things to do if you're looking to impress and outdo those colleagues.

When you have a spare five minutes, all you have to do is get into the upper plank position and move down slowly, then push back up. If this is too much of a stretch, you can always do it on your knees.

Don't want people seeing you randomly drop down to floor like you've just found a rogue biscuit? Pretend you've dropped your pen and when you go down to grab it, get a cheeky few press ups in while you're down there.

Oblique Ab Twists

Do you have a chair that can spin around?

You'll love this exercise! All you have to do is lift up your legs, hold on to your desk and use your core to twist from left to right. Really engage and tighten your muscles when you do it for the maximum benefit.

You can do this anytime you have a chance throughout your day – just keep control of that chair and try not to knock anyone out!

Cardio

You can't justify a workout without some cardio.

This could be done in many ways, doing star jumps on route to the bathroom, doing a lap of the office, offering to do the post office run, always taking the stairs, the list goes on...

All will help your metabolism work harder - helping you lose weight and get fitter quicker.

And, if all else fails, head on outside for a stroll around the lake, with a skinny latte from the EngineRooms in hand – you'll have earnt it in the steps alone!