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Sometimes when you finish work you just don’t have the energy to grab your kit bag, get back in the car and head off to the gym. So why not exercise in secret at work?

In this busy, modern world, it can be easy to dismiss exercise as too time consuming.

Add up 40 hours plus each week of work, commuting time, overtime, family commitments, chores at home, socializing and the numerous other supposedly small tasks that inevitably end up taking much longer than originally planned, and suddenly you’re left with no time for the gym.

In many respects, it does come down to priorities – if getting in shape and keeping fit is high on your agenda, you’ll find time to do it, though that can be easier said than done.

Rather than using time as an excuse though, look for opportunities to get your exercise in. It might sound mad, but in the office, during your working day is the perfect time for training, provided you can do it secretly.

Try these top secret office exercises –

1. Squats

Squats are simple, but work lots of muscle groups – your quads, glutes, hamstrings, core, calves and lower-back.

Stand with your feet shoulder-width apart, knees and toes forward and squat down by pushing your butt back and knees out. Hold your hands at the side of your head and go as low as you can.

2. Lunges

Stand with your feet slightly narrower and take a big step forward with your right leg. Bend both knees until the left one is an inch above the floor, then push back to the start. Repeat on the other side.

3. Glute Bridge Raises

Lie in your back with your knees bent to 90 degrees. Dig your heels into the floor and lift your butt up as high as you can. Pause briefly then lower again under control. If these are too easy, try putting your heels on a chair, or doing them one leg at a time.

4. Plank

Lie on your front with just your forearms and tiptoes on the floor and hold your body completely still with your butt, torso and head all in line. Hold the planks for as long as you can while keeping your stomach muscles tight. For a tougher variation, raise an arm or leg off the floor, or raise your feet on a chair or your desk.

5. Jumping Jacks

You know the ones – you might not have done them since high school, but they’re still a great cardio exercise.

6. Pushups

Like jumping jacks, pushups need little introduction, just be sure to keep your core tight and don’t let your hips drop. If regular pushups are too easy, build up to one-armed ones, and if they’re too tough, do them on your knees.

7. Mountain Climbers

Assume a pushup position but with one leg in front of the over, then jump your front leg back and back leg forward so they switch positions. Repeat this, keeping a quick tempo, but making sure you don’t stomp your feet down.

8. Squat Thrusts

Like the above, but your feet move together. Start with both feet back, jump them both in, bringing your knees toward your chest, then kick them back out again.

9. Burpees

These are squat thrusts mark two. Every time you bring your feet in, stand up and do a jump, then squat back down.

10. Birddogs

Kneel on the floor, then lift your left arm in front of you and kick your right leg back. Do all your reps with the left arm and right leg, then switch to right arm and left leg.

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