It hear it so frequently from my clients, friends, family and everyone in between.  They work long hours, can’t get to workout before work due to time restraints or maybe they frequently get called in early for meetings.  Or they can’t do it after work due to having to stay late for work, traffic or just not having the energy to do so.  So, in this video I have a great way to get some exercise in on those days that you cannot do so outside of the office.  This can be done in your work clothes, right in your office area and you shouldn’t need a shower afterwards.  There will be perspiration of course, but this protocol isn’t long enough to leave someone drenched in a pool of sweat where they need a shower.  It’s the tabata protocol which alot of us are familiar with at this point, using a 5-gallon water jug.  Each exercise is performed for 20 seconds with 10 seconds in between for 8 sets.

 
Multi joint movements are used to elicit the biggest metabolic response. What does that exactly mean? Well, if fat loss is a goal the exercise selection is crititcal to success. Exercises that uses alot of big muscles at once will have the biggest impact on your resting metabolism. Therefore increasing your resting metabolic rate so your body can burn more calories than it currently is able to do. The more calorie burn the less storage of excess calories, and you will burn more during the day at work, during workouts, and even at night when you rest.  The exercises don’t have to be anything exotic or trendy. Here is a small list of some common multi – joint movements that can be used.

Squats
Squat to press
Squat thrust
Woodchoppers
Rowing machine

You can take 4 minutes at the beginning of the day to do it, the middle, the end of the day, or any combination of the three.  Yes you can do it between 1-3 times per day depending on goals and fitness level. I suggest starting with one and building to three.
Fat loss goal/leaner - I would do a protocol similar to the one in the video.  Multiple joint movements, variety of movements back to back.  This will increase cortisol evels causing the body to draw off of it’s fat stores for recovery.  The fact that multiple muscles are being used will boost serum testosterone levels creating a very anabolic (muscle building) environment in the body.
Muscle gain goals - You can do a great legs and back workout to gain muscle size with squats and 1 arm rows.  In the morning do your 1 arm rows.  4 sets of 20 seconds on each arm for 4 minutes total, 2 minutes on each arm.  Hustle back to your desk to be on time for that conference call.  Then return at the end of the day to do 8 sets of 20 seconds of squats.  This accumulation of reps is sure to spark a hypertrophic response in your body and build your quads, glutes and hamstrings.  You could even do some bent knee dead-lifts with two 5-gallon jugs.