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Let’s face it, finding time to complete a full work out can be pretty hard, especially if you have a full-time job. The good thing is that there are many ways you can actually workout during work! That’s right, follow the tips below to burn calories and tone those muscles while at work.

One area of the body you can always workout, whether you’re standing or sitting, is your abs. Try to sit up straight as often as possible as this helps strengthen and lengthen the ab muscles throughout the day. While contracting the abs and holding them for 10 to 15 seconds then repeating for as many reps as your comfortable with is a great way to work out at work, there is another spin you can put on it. Grab a bottle of water with both of your hands and hold it up over your head with your arms straight. Then gently bend to the left as far as you comfortably can while contracting your abs, return to the center then repeat on your right side. You can also hold your bottle of water at about chest level and while keeping your hips and knees facing forward, twist to the left as far as it is comfortable as your abs contract. Return to the center then twist to the right. You should try to do 10 reps of each of these exercises.

Another great exercise you can do if you spend a lot of your day sitting is to tone up those buns! All you have to do is squeeze those glutes and hold for 4 to 8 seconds and release. Try to do this continually for at least one minute at a time.

If you work in an office that has stairs, consider yourself very lucky because these stairs can be an excellent, convenient way to get in some cardio and leg-toning exercise. You should always try to opt to take the stairs over the elevator, but you can get even more out of the stairs by taking short breaks once every few hours to do laps on the stairs. Doing this just 3 times a day for 10 minutes can more than 100 calories, plus boost your metabolism, keep oxygen flowing throughout your body and even give you an emotional boost.

There is also a product on the market called the FitDesk Pedal Desk with laptop that can turn your workspace into a temporary gym. This is an innovative desk that is actually attached to a bicycle trainer, so you can work on projects, play games, send emails and get work done while working out! It was ergonomically designed to make it easy to keep moving while using your laptop. The bike/desk combo is easy to put away so you can use it at work or in your home office, or really anywhere you want!

For more information about the FitDesk Pedal Desk, click here.