Gotta squeeze in a workout after work or if you’re lucky during work. Try this body weight circuit workout.
Start with 20 chair squats to get the heart rate up.
They help build strength and tone in your quadriceps, gluteus maximus and calves. Setting a chair behind you alleviates the fear of losing control and falling backward that you may have when performing the traditional squat. In addition, having a brief moment where your hips are in contact with the chair lowers the difficulty of the squat. Chair squats are often used when first learning how to properly squat. Beginners often do not push their hips back adequately, but having the chair behind you promotes proper hip flexion.
Then do 20 pushups ( or as many as you can). Now the heart rate is almost at the fat burn stage.
Finally if you have 2 chairs spread them apart and do 10 dips.
Do 3 sets with 5 min rest between sets but no rest between exercise. This is a great full body workout that can be done in 20 minutes or less.
It will jump start your metabolism and you’ll be more energetic and will sleep better when it’s time for bed.