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It can be difficult to fit a long workout into your already packed schedule. If you're struggling to find time to stay active, you may want to try doing short workouts throughout the day instead.

Even spending 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump.

You don't need a rack filled with dumbbells or a treadmill to get in a good workout. Below, we've curated a list of 30 office exercises you can try right now with no or minimal equipment.

Exercises with your desk or chair1. Triceps dips

Muscle groups worked: triceps and chest

How to do them:

1. Stand with a chair (that doesn't have wheels!) behind you.
2. Put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you.
3. Lower yourself until your upper arms are almost parallel to the ground
4. Return to the starting position and repeat for at least 10 reps.

2. Desk pushups

Muscle groups worked: triceps and chest

How to do them:

1. Face your desk and lean against it, with your hands slightly wider than your shoulders and your arms straight.
2. Lower yourself until your chest almost reaches your desk, then return to the starting position.
3. Repeat for at least 10 reps.

3. Calf raises

Muscle groups worked: calves

How to do them:

1. Stand tall and hold your chair or desk for balance.
2. Rise up onto your toes, hold for a moment, and then lower your heels back to the floor.
3. Repeat at least 10 times.

4. Squats

Muscle groups worked: quads, glutes, hamstrings, and core

How to do them:

1. Stand tall, with your office chair behind you. Keep your feet shoulder-width apart and your hands stretched out in front of you.
2. Lower down until your buttocks almost touch your chair, keeping your knees in line with your toes.
3. Return to the starting position and repeat 10 or more times.

5. Chair or desk side planks

Muscles groups worked: shoulders and core

How to do them:

1. With your body in a straight line, place one forearm against the edge of your desk or the seat of your chair.
2. Raise the other arm toward the ceiling.
3. Hold this position for at least 30 seconds, then repeat on the other side.

6. Desk plank

Muscle groups worked: core and shoulders

How to do it:

1. Lean against your desk with your body in a straight line, your elbows and forearms against your desk and your hands together.
2. Hold this position for at least 30 seconds.