Even if you workout frequently, spending the rest of your time sitting can have negative consequences for your health. Researches call this the trend of “exercising couch potatoes,” but desk jobs are a major cause of days spent sitting. Any amount of exercise that you can squeeze into your day is beneficial, so here to help are five exercises that you can do at your desk, no additional equipment needed.

1. Leg Lifts

Sit up strait in your seat, so that your back isn’t supported by the chair. Plant both feet firmly on the ground. Lift one foot up strait in front of you, and hold for eight seconds, then let the leg swing down for a moment without touching the floor and hold it back up for another eight counts. Do three or four reps and switch legs.

2. Arm Lifts

Lift your arms straight above your head, so that your hands are slightly wider than the shoulders. Pump your elbows down to the body and back up quickly for 30 seconds. Repeat two or three times.

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We all know how important sleep is for losing weight and overall health, but did you know that how well you sleep can affect your time in the gym? Yep, getting quality ZZZs can really improve your workouts, and in return, your workout will improve your sleep! Quite the positive catch-22, huh?

Here’s How Sleep Helps Your Workout

1. Sleep repairs your muscles. When you sleep, your body actually works to repair any stress in your muscles that were caused during your exercise session. Especially if you train hard or are lifting heavy weights, your body needs more sleep and rest to recover.
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You know the saying “women don’t sweat, they glow”? Turns out it’s more than just a cute phrase. It’s kind of true.

A recent study published in the journal Experimental Physiology found that men are more effective sweaters during exercise. How is one more effective, you ask? Well, when it comes to exercising, women have to work harder and more intensely than men to start sweating.
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With so many different workout DVDs out there for you to purchase, it’s hard to know which ones deliver and which ones fall flat. I know you’re not supposed to judge a book or DVD by its cover, but in the world of workout videos, you can tell a lot from its packaging.

Read on for some tips on how to find a solid workout DVD that’s worth your money!

1. Look at the details. Have you ever taken the time to really read the back of a workout DVD? You can tell a lot about a DVD just from reading its packaging. For example, at the very bottom in small print it should say how long the DVD is. If it’s less than an hour, you know you’re probably not getting much for your money. Also, does the DVD say if the workout is for beginner or advanced exercisers? If it doesn’t say, just know that you may be taking a gamble on its intensity. Lastly, a good DVD will specify what equipment, if any, is needed. If you see dumbbells or other equipment being used in the photos on the packaging yet the back cover doesn’t specify what equipment it requires, beware! As I’ve learned, there’s nothing worse than popping in a DVD to realize you don’t have the equipment they’re calling for. Learn from my mistakes.
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Supermodel Adriana Lima starts preparing for the annual Victoria’s Secret fashion show six weeks in advance. She works out for two hours a day, six days a week. Lima says she prefers boxing, jumping rope and isometric exercises that don’t require equipment. “I don’t lift weights, I don’t like machines. Everything I do is with my body weight,” she said. Lima keeps a positive attitude about working out. “Every day’s a challenge, every day you’re stepping out and learning something new. So it’s wonderful, I like it a lot. It’s very intense, but I like it.” She feels that working out helps her body cleanse itself of toxins.

Lima also shifts her diet, cutting back on carbs and upping the protein for three weeks before the runway show. “I’m doing a combination of different protein shakes — it’s called Metagenics,” said the model. “Also, I only can eat green vegetables, everything grilled or steamed, or four ounces of any type of protein. And usually that’s what I have for lunch and dinner, and every three hours in between I have a protein shake or cereal bar.”

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