Burn 150 calories without leaving your desk

It's so hard to find the motivation to hit the gym after work. But, a new study shows you can get in your workout while you're at still at work. We asked ACE Certified Advanced Personal Trainer Renita Brannan to give us a few at-work exercises that torch calories without ever leaving your cube.
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Seated strong woman

Stretch your spine and work your core with this simple desk chair move. First, pull your body away from the chair back so you're sitting with a long spine. Then, take 10 deep breaths. With each exhale, pull your belly "in" to your back, like you would during a crunch. You'll feel totally relaxed afterward.

Estimated calories burned: 15.

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Chair squats

This one takes a steady chair—and some strong core work—to pull off. Sit on the edge of your chair with your arms either in front of you or above your head. Pull your body up to standing position and slowly inhale as you lower your buns toward the chair. Gently touch the seat with your rear and stand back up. Repeat 10 times.

Bonus move: Hover your butt just over your chair for 30 seconds and feel the burn in your glutes and thighs.

Estimated calories burned: 20.

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Back extension

You'll totally feel this one in your back and glutes. Stand behind your desk chair and hold onto the back for support. Extend your right arm like you're trying to grab the ceiling. Slowly lift your left leg behind you and hold for 30 seconds. Repeat on the opposite side.

Estimated calories burned: 20.

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Glute and muffin top blaster

Stand behind your chair again and hold on to the back for support. Engage your core and slowly start balancing on your left leg while holding your right arm straight upward. Laterally lift your right leg while lowering your right arm to touch your leg in a scissors motion. Do 20 reps and switch sides.

Just a note: Your range of motion might be limited if you're wearing a skirt, but go as far as you can—a little goes a long way with this one.

Estimated calories burned: 30.

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Seated torso crunch

Sit on the edge of your chair and hold on to the sides. Slowly pull your knees together and lift toward the ceiling. Repeat for 15 reps.

Want extra burn? Hold the last rep for 30 seconds.

Estimated calories burned: 30.

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Seated arm circles

This one might seem easy, but you'll definitely feel it. Sit in your desk chair and extend your arms out to your sides, parallel to the floor. Rotate clockwise 20 times in each direction, and then circle your wrists 20 times in each direction.

Estimated calories burned: 15.

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Seated torso twist

Sit and put your right hand on your left knee. Gently look over your left shoulder to stretch your back and hold for 30 seconds. Repeat on the opposite side—and don’t forget to breathe!

Estimated calories burned: 10.

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Victory chest stretch

Stand up and engage your lower body. Clasp your hands together behind your back to help you expand your chest. Pull your shoulder blades together and hold for 30 seconds.

Oh, and don't forget to congratulate yourself on a fab workout. You'll be totally energized for the rest of the day!

Estimated calories burned: 10.

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