When you can't run as usual, you can jog home after work. Running is good exercise, but it is also a good means of transportation. Sometimes you can even go home earlier than usual by subway. If you are not a runner, you can try cycling to and from work.

Set an early alarm clock

Being a morning exerciser means that you should cross exercise off your to-do list as soon as possible. We don't want you to stay up late for sweating, but you can take some simple measures to adjust your sleep schedule and make you wake up earlier.

Exercise secretly during lunch break.

On any given day, you can make full use of it at least for a while. Use the precious 60 minutes at noon to go to the gym or take a walk. This will not only control your waistline, but also make you feel more efficient than having lunch at your desk.

Exercise at work

Even if you work all day, make sure you get enough exercise every day. Sit on a yoga ball to strengthen your core strength, and put dumbbells or fitness equipment on the table. Do exercises from 12 to 15, such as pushing, head flexion and extension, and abdominal sit-ups; The goal is two or three groups at a time. Of course, you can do some interesting sports in your spare time, such as riding a bike or playing tennis.

Multitasking on the treadmill

Doing 10 minutes of aerobic exercise/sculpture in the gym can save time: jump on the treadmill, hold a light dumbbell in each hand, and then set the speed to brisk walking. Do shoulder pressing, biceps bending, triceps stretching and so on for one minute while walking. This is an amazing upper body training, and it also makes your heart beat. Do this exercise two or three times a week. You can do it for four minutes when you make progress.