man doing squats next to his desk at workLife’s busy and it’s often hard to find time to work out and exercise. It’s recommended getting 30-60 minutes of exercise daily in order to maintain and lose weight. Not everyone has time to hit the gym every day or spend an hour there. We know you’re busy, so we’ve taken away the hassle and came up with a list of easy exercises you can do anywhere and anytime. Don’t let the business of life stop you from reaching your weight loss goals.

What’s most important is finding the time to make your health and fitness a priority in your schedule. Start small, with these brief exercises you can do at home or work. You’ll find it doesn’t take long to build strength and muscle by doing these exercises daily.

Calf Raises

Trying to tone your legs? Turn to calf raises. They are one of the simplest and easiest exercises to do at work. Since they require little motion, you can likely do them at your desk without anyone noticing. They help to strengthen and tone your lower legs muscles. Simply flex up on your toes, hold for 5 seconds, and relax. Do this 25-50 times or for as long as time allows. You’ll begin to see results before you know it and have your calves ready for the catwalk.

Chair Dips

Chairs are actually a great tool for work exercises. Turn your desk into a gym simply by utilizing your chair. Chair dips are great to strengthen your triceps and bicep muscles in your arm. Begin by standing in front of a chair and face away from it. Rest your hands on the edge of the chair, with your body facing outward, until you are in a seated position with only your hands on the chair. Your body should be even with the chair. Begin chair dips by extending your arms, raising your body upwards. You will begin to feel this exercise in your arms as you work to support your weight. Next time you have a break at the office, try fitting in a couple chair dips to keep your arms in shape without having to hit the gym.


Squats are easy exercises to do at home and are a great full body workout as it helps to build muscle and burn fat. Tone your legs, thighs, and glutes by doing squats. Begin standing forward with your legs shoulder-width apart. Next, sit back and down like you are about to sit in an imaginary chair. It’s even helpful to use a chair as a reference to help build your form. Try to squat low enough to be even with the seat of the chair. Squats can be done anywhere! In front of the TV, in line for the bathroom at work, on the sideline of your kid’s soccer games – make any area your squatting space. Keep squatting in your free time and watch the pounds shed off the scale.

Put these three exercises into practice and you’ll soon be seeing results in your arms, legs, and core. Don’t worry if you don’t have time for a full workout. Turn to these easy exercises and get your workout accomplished in any situation. The most important part is making your health and your goals a priority.