When we’re bogged down with work and meetings, our health is the first thing to take the backseat. We constantly think about it and genuinely want to strive toward a healthier lifestyle but timing and just life seems to always deter us downward on a spiraling path. For those who just can’t seem to leave their desk or office, here’s 6 effective exercises that will flexibly fit into your work schedule:

Bike In To Work

Target your glutes and get your adrenaline going early in the day when you bike into work. It may take a few minutes more than your routine drive, but if you ride your bike, you're guaranteed to start seeing results almost immediately!

Park Further Away From The Door

Yes, sounds a bit mundane but this actually works. Try parking in the very last spot furthest away from the office building or even your apartment. The extra steps will burn extra calories, every little bit counts. Those are the spots always open anyway, so no excuses!

Refill Your Water Every 2 Hours

We tend to forget to drink water 8 times a day but never miss a beat with our coffee or Starbucks runs. Why is that? Make it a habit to frequent the water cooler with a refillable tumbler to not only hydrate yourself but to get in the extra steps!

30 Min. Lunch/30 Min. Walk

Most of us get a full hour for lunch. Take that time to eat then get moving! Spend the first 30 minutes heating and eating your food, then put on your gym shoes and simply walk around the office parking lot for the latter half of your break.

Chair Squats

Get tighter glutes and thighs with 40 chair squats a day. Simply stand then sit in your office chair for a set of 10 and 4 reps. Feel…the burn…

Stapler Deadlifts

Deadlifts work on the lower back and the lower gut. Take two staplers, one in each hand, and bend at the waist with your arms flowing straight down, then back up. Try a set of 10 for 4 reps.

Simply Stand

The power of standing is so undervalued. When you stand you’re giving your body a chance to circulate blood flow as well as exercise its muscles as your body is constantly working to balance when you’re standing. Try standing for half your day at work with a standing desk.