Are you stuck at work and don't have time to get to the gym? Then do some of these at your desk. You'll feel this move in your hamstrings, quads, and calves too. Plus it's a great excuse to get up out of your chair and give your eyes and fingers a break. If you feel silly doing these in front of your coworkers, then try to find a more private area in your office. If that's not possible, try them when you get home.

• Stand in front of your chair. Then as you exhale, bend your knees and lower your booty down toward the seat, letting it touch briefly on the edge of the chair, and then stand back up. Try to keep the weight back in your heels as you squat down. This is extra difficult if you chair has wheels, because if it does it will roll away from you so just hover over the seat of the chair.
• Repeat this for a total of 15 times, 3 reps total, which you can spread through out the day.

Fit's Tips: Want a more intense burn? Then don't stand up all the way in between squats. Just keep your knees slightly bent. You can also hold weights and do alternating hammer curls and work your upper body at the same time. This move is probably better for a home workout (unless you just happen to keep dumbbells at the office).