If you're heavier, you may burn more, and if you're lighter, probably a little less, but no matter what your size, there are HUGE benefits to sneaking a mini workout into your workday.1. At almost a pound a week, that adds up to 52 pounds a year!I go beyond training with a straight-talking approach to wellness that focuses on an overall healthy lifestyle. Remember to keep your core engaged while you're lifting to fit in some abdominal work.3. Getting out of your chair for one hour while you type will burn 100 calories. It may not be the exact workout you want to do, but when you think you can’t get a workout in, this is the way to go. With our trusty Beeb recently reporting today’s Brits consume an average of 200-300 excess cals per day, it’s important to burn the extra calories we eat! Carry weights or heavy cans for some extra oomph.10. I’ve appeared on Extra, The Doctors, Good Morning America and The Today Show. This 5-minute burn allows you to fit a small workout into your busy everyday life. A typical 40 hour work week will earn you an extra 100 calories burned. 15 minutes of stair climbing will burn about 100 calories, while strengthening your calves. Stand at your desk responding to emails. For years I’ve educated celebrities and corporate…I go beyond training with a straight-talking approach to wellness that focuses on an overall healthy lifestyle. Most of us also want to try and squeeze in a workout, but don’t seem to know exactly what to do on a time crunch.This workout is under 5 minutes and can be done anywhere. Here’s a quick hit workout and surefire way to burn 100 calories in 5 minutes. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. The workout will be shorter than some commercial breaks.Doing jumping jacks will get your blood flowing immediately. Time is of the essence when it comes to…everything.Where do you fit in the time to get healthy and achieve the body that you want?You have to do some things to trick your body into burning fat. Someone weighting 70 Kg or 154.3 lb doing crunches burns 98.0 calories in 30 minutes. I've been a featured trainer on The CW’s Shedding for the Wedding, and am often quoted in People, Glamour, Woman’s Health and the Los Angeles Times. Doing something is always better than doing nothing when it comes to working out. Each week you'll burn 100 calories while tightening your apple bottom. Bonus benefit: lunges help strengthen your flexibility and balance, two areas that deteriorate with age.9. It creates a really strong base for you that lays the foundation for you when you are doing any workout. A half hour of hitting balls will burn off 130 calories and helpThink about this next time you walk past the Halloween candy-filled conference room: A tiny, fun size Snickers bar packs a whopping 80 calories, and so do ten little pieces of candy corn! To calculate the amount of calories you burn while doing squats without additional weights, multiply your weight by .096. Keep a resistance band in your office and do one set of bicep curls in the morning and one the afternoon for 3 minutes. Squats. You start the workout, push through it, and next thing you know, it’s already over. Plus, that extra movement jump starts your circulatory system, which will sharpen your focus and keep you on … Short and sweet is sometimes the way to go. I’m also the author of No Gym Required – Release Your Inner Rock Star and Strong is the New Skinny-- How to Eat, Live, and Move to Maximize Your Power. While waiting for the egg timer or the microwave heating your oatmeal to go off, use the kitchen counter for support, and get going with 20 calf raises and 20 lunges and 20 counter push-ups. For years I’ve educated celebrities and corporate executives on how to effectively incorporate fitness and nutrition into their busy everyday lives. It creates a really strong base for you that lays the foundation for you when you are doing any workout. You'll burn over 100 calories per week even if you only do this for one show each day.Stick to this plan and you'll burn an extra 3,000 calories per work week. Stand up for your health! doing crunches 3 times a week for 30 minutes will burn 0.34 pound or 0.15 Kg a month. It's also a fantastic way to reduce stress after work as the exercise releases endorphins into your bloodstream, which will make you happier after a long day at the office.8. This power-packed 2 minutes in the kitchen will easily kill 80-100 calories right at the start of your day, AND rev up your metabolism to burn more calories as you move through it.