If you're serious about defining your muscles and getting into shape, look to incorporating a few key toning exercises into your coffee breaks. Exercise doesn't have to be done exclusively in large chunks of time--you can get just as good of a workout with small segments of physical activities (i.e. three ten minute toning sessions instead of one long thirty-minute session). Coffee breaks serve as the perfect time to squeeze in some strength training. As an added bonus (above and beyond the toned muscles that will begin to show), you'll amp up your energy before returning to your desk. Here are several five minute toning exercises to supercharge your coffee break.
Standing Calf Raises
One of the easiest toning exercises you can sneak into your coffee break are standing calf raises. Really, you can do these any time of the day when you're standing. Stand with your feet about shoulder width apart. Proceed to roll up with your foot until you're standing on the ball of your foot. Do several fast reps of 15. When you get to the fifteenth raise, hold it for 10 seconds or more. You can also try a pulsing movement.
These may seem awkward if you don't have an office where you can close the door, but you can always do these in the bathroom using the sink counter instead of your desk. Stand so that your back faces your desk (or the counter). Lean back and place your hands on the counter so that your fingers point forward and can grip the ledge. Make sure that there is some space between your back and the desk or counter. From there you're going to want to bend at your elbows so that you dip down and push your body weight up using your triceps. Keep your legs either at an angle straight out in front of your (so that your entire body extends away from the desk or counter at about a 45 degree angle) or keep your knees bent. Do three sets of 12.
Desk Push Up
Again, this toning exercise can be done using your desk or using the counter in the restroom. Hold onto the ledge of your desk or counter and with your arms extended at full length out directly in line with your chest. Stand so that the rest of your body forms a 45 degree angle away from the ledge. Do simple push ups in sets of twelve. Three reps will suffice.
More conspicuous than tricep dips or desk push ups, leg circles can be done while you're sitting down during virtually any part of your work day. Sitting in your desk chair as you normally would, extend one leg out straight in front of you. Lift it up slightly from your chair (so that the back of your thigh is off of the seat). Circle it around in one direction for five to ten seconds and then switch and go the opposite direction. Repeat eight times. Lift the other leg and do the same.