The office workout

Who says you need to leave your desk to get a good workout?

We're all busy people, and there are days when it seems like even a small amount of exercise is beyond reach. But help is at hand - you can grab a quick workout in your office. Take 20 minutes out of your lunch break to perform these simple exercises, and reap the rewards.

1. Squats on a chair

Stand with your back to a chair and your feet shoulder-width apart. Brace your abs, keep your eyes on the horizon and wiggle your toes so that your weight transfers to your heels. Squat by bending your knees, and lower until you lightly touch the chair with your backside. Slowly rise back to the starting position. Repeat without resting at the top of the movement. Once you get used to this exercise, try lowering the height of the chair you are using.
Reps: 8 to 15

2. Step-Forward Lunges

Stand with your feet shoulder-width apart. Take a long stride forward, keeping the same width between your feet. Once your front foot touches down, drop the back knee down into a lunge. Your back heel should raise off the ground and the knee should lower to a few centimetres off the ground. Keep your torso upright. Don't shift all your weight forward. Once at the bottom, push back and away to the top. Repeat without stopping, alternating legs.
Reps: 20 to 30 (10 to 15 each leg)

3. Chair Dips

Sit on the edge of a chair. Place your hands beside your hips, fingers facing forward and down, and elbows pointing backwards. Walk your backside a few centimetres forward, keeping your back upright, feet out in front on your heels, knees bent. With control, lower until your elbows reach 90 degrees. Pause. Push up with your arms only until you reach the starting point. Don't use your legs. You should feel this in the back of your upper arms.
Reps: 10 to 20

4. Chair Push-ups

Place your hands on the edge of a chair or desk, shoulder-width apart, fingers forward. Step back, feet on your toes, and brace your abs so your body is in one line, from feet to head. Slowly lower until your chest touches the edge of the desk, elbows pointing out to the side. Rise with control and stop just short of locking your arms.
Reps: 8 to 15

5. Chair V Sit-ups

Sit on a chair. Place your hands on the edge of the chair beside your hips. Raise your legs off the ground, knees bent at 90 degrees. Drop your torso back about 30 degrees but keep your back straight. Keeping a light grip with your hands, simultaneously lower your back and extend your legs, pause, and sit back up again. Try to relax your quadriceps and feet and take the load through your lower abs instead of your legs.
Reps: 8 to 20

Program structure

Do a set of each exercise one after the other. Only stop once you've completed a full round of each exercise for a small breather and a quick sip of water. Do 2 to 6 complete rounds.

Our model

Abby Poulsen, 26, a sales agent, competes in Physical Culture and trains three times a week. She also teaches
dance classes.