For some people training is a way of life while for others it’s just one more thing that needs to fit in with their busy schedule. 

So if you can’t spend hours hitting the gym or running for miles here are two quick and easy workouts that can be done without leaving the office (or your house) thanks to Lucozade Sport.

All you need is a bit of space, a chair, a table and some light weights (a bottle of water is fine too).

How to Get Fit Without Leaving Your Office

Do these workouts a couple of times a week, mixed in with a few of our HIIT training videos at the weekend and you’ll be crushing it out on course in no time.

Week 1

The Video

The Workout

Exercises: 5

Work for: 15 secs or 20 reps

Rest for: 10 seconds

Sets: 3

Seated calf raises and chest press

Single leg chair squats

Incline desk push ups

Fire hydrants over chair

Seated Russian twists

Week 2

The Video

The Workout

Exercises: 5

Work for: 15 seconds of 20 reps

Rest for: 10 seconds

Sets: 3

Leg lift

Jump squats

Dips

Office wall chair

Seated high knees and lateral raises

Remember Mudders, while it is good to push yourself and see progress, make sure you stop any exercise if you feel uncomfortable or in pain.