What if I told you that you can increase your energy, burn calories and decrease stress in just 15 minutes per day, potentially without leaving your desk?

I know, it sounds too good to be true.  Many times we simply say "I just do not have the time," but the good news is that there is a better way. By sprinkling smaller workouts throughout your regular workday, you can get a quality workout while you're still at work.

Below is a sample daily plan that includes a morning, mid-day, and afternoon session.

Morning – Walking

Taking a stroll is sometimes just what you need to refresh your mind (or blow off steam). Plan at least a 10 minute walk in the morning. Bring your sneakers or comfortable walking shoes, head phones, and choose a walking application to track your time and speed.

Walking can be fit into any schedule and will give your metabolism a great boost. Here are some ways to fit walking into your daily routine:

• Consider a walking meeting (this works with groups 5 and smaller)
• Create a walking path around the office (add stairs if possible)
• Invite a friend to walk with you at lunch
• Walk at a faster pace after a long meeting or difficult situation to blow off steam

Mid-Day - Stretch

As you are getting ready to go to lunch, take 3-5 minutes to stretch and get your office space kinks out. While still at your desk, you can do these 12 easy stretches from Bob and Jean Anderson. Stretching provides can help you to improve circulation, relieve stress, and soothe sore muscles, and I highly suggest doing a variety of stretches throughout the day.

Afternoon - Interval/Tabata exercise

It's mid-afternoon and you may be feeling a bit sluggish and lacking motivation or energy. Try taking a few minutes to stand up, briefly stretch, and do a quick interval training to boost the afternoon slump. Tabata workout gets you moving and is a quick, simple 4-minute workout you can do at work (without even leaving your desk). Tabata workouts last for up to 4 minutes and consist of 8 intervals.  

Here is a sample quick Tabata routine you can use. Perform these intervals below for 20 seconds each and in the order I have them numbered. Since it is only a few seconds be sure to push yourself and give it your all. If you plan to work out in your office, you may want to have a yoga mat or towel to place on the floor.

1. High knees in place
2. Pushups
3. High knees in place
4. Pushups
5. Squats
6. Center plank or runches
7. Squats
8. Center plank or crunches

That's it! If you need help planning workouts you can do at work, try downloading a free Tabata application on your phone or pull up a quick routine on YouTube.