We spend over 40 hours a week at the office. Between finding time to meal prep, spend time with friends and family, and sleep, working out often gets pushed to the bottom of our to-do list. However, working out doesn’t need to be something that is saved for before or after work. We’ve come up with some subtle, and not so subtle ways to get your daily work out while you’re at work.

Subtle Exercises

1. March Steps

Too hot or cold outside? No biggie. Get your cardio on anywhere in the office during your break. Just imagine you're being chased by a bear in the woods and you're running as fast as you can. Or make it a bit more subtle and focus on fast walking or taking larger steps to meetings throughout the day.

2. Cycling

You don't need a bike to go cycling—just your chair. While you're sitting, pretend you're riding your comfy bike down the beach while the waves are crashing just a few feet away. Do this for 20 seconds at a time.

3. Leg Lifts

A great way to work both the quads and the abs at the same time. Scooch forward on the chair and sit upright and straight. With your legs straight, raise one leg at a time and twist.

Bit More Noticeable

1. Wall Sits

Every office has a wall. Wall sits are an easy exercise to do throughout the day to re-engage the booty after sitting a majority of the day. Simply find a wall, and lower your body against the wall until your legs are at 90 degree angle (or close to it).

2. Tricep Dips

Typing all day? Arms in a static position? This exercise will help get the blood flowing in your arms. Either with a not moving chair, or the edge of your desk, put your palms on the edge shoulder width apart. Straighten your arms then lower entire body bending at the elbows until they reach a 90-degree angle (or close to it).

3. Squats

Another great exercise for those who sit all day. Get a clear space, and place feet shoulder width apart.

Focus on getting a little bit of exercise in each and every day to help boost your mood, and improve your overall work-life balance.

Illustrations are from 100 Office Workouts