By the Editors of Men’s Health

You sit plenty at your desk—don’t do the same at the gym. “Exercises that don’t involve sitting are great for burning fat and helping you become more athletic,” says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance, in Hudson, Massachusetts. This workout can keep you moving, train your muscles in multiple directions, and accelerate strength gains. Do this: Perform all four exercises as a circuit. Rest only afterward, for 60 to 90 seconds. Repeat until your 15 minutes are up.

1. In-Place Heidens Stand with your hips pushed back and knees slightly bent. Dip your knees slightly, and then explosively hop off your right leg, swinging your arms and moving to your left. Land on your left foot; stick the landing. Pause, and then reverse the movement to the right. Repeat for 30 seconds.

2. Dumbbell Goblet Squat With Pulse Hold a dumbbell vertically at chest level, using both hands to cup one end of the weight. Brace your abs and lower your body by pushing your hips back and bending your knees. Pause, and press the weight in front of you until your arms are fully extended. Bring it back to your chest and stand up. Do 8 to 10 reps.

3. Spiderman Pushup Assume a standard pushup position, your body aligned from ankles to head. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg. Do 5 to 6 reps with each leg.

4. Bodysaw Place a towel on the floor, and assume a plank position with your feet on the towel. Brace your abs and squeeze your glutes, and then “push” yourself backward with your upper arms, with your feet sliding the towel. You’ll feel your core engage. Now return to the starting position. If your hips sag, you’ve pushed too far. Do 8 to 10 reps.

Snack at the Office

If you work out midday, recharge with at least 20 grams of protein and not much fat (because too much fat slows nutrient absorption). Nutritionist Alan Aragon, M.S., has some cubicle-friendly options.

* 2 to 3 ounces of beef jerky and a bowl of grapes

* Beef jerky has 9 grams of protein per ounce, and grapes (or any fruit) add carbohydrates, which can help prevent muscle breakdown.

* 1 cup cottage cheese with ¼ cup dried fruit

* A quarter cup of dried fruit packs more carbs than a full cup of sliced fresh fruit. Mix it with the cottage cheese for a total of nearly 30 grams of protein.

* 2 tall glasses of skim milk * You’ll take in more than 20 grams of protein in 24 ounces of milk. Chocolate milk works great too. You earned a treat.

* 1 cup Greek yogurt

* An 8-ounce serving packs 23 grams of protein and 9 grams of carbs without an ounce of fat. Add honey as a sweetener.

http://www.active.com/fitness/Articles/4-Exercises-to-Work-Off-the-Workday.htm?cmp=17-3-75