Some of my computer work takes a while to open and save, and sometimes images I’m uploading to my other site, Bikerumor.com, take a while to transfer. During both, my computer’s preoccupied and I’m stuck waiting.

Likely, your job has similar “obstacles” to a free flowing work stream. Rather than sit idly by, then get out of your seat and do a couple exercises. You just got paid to exercise.

If the Air Squat shown above would make you look like a cubicle prairie dog gone mad, click through for a few discreet but powerfully effective exercises you can do in your cubicle in less than one minute.

HOW TO: AIR SQUAT – (top image) Stand with arms straight out in front of you. Squat down until thighs are parallel with floor (or as close to parallel as you can get). As you squat, push your butt back as if you’re going to sit in a chair. This keeps your knees above or behind your toes, which is where you want them. Stand back up. Do 20 to 30 reps, fast or slow.

HOW TO: INCLINE PUSHUP – Put your toes on the edge of your chair and your palms on the ground directly under your shoulders. Your hands should be a bit wider than shoulder width apart so that when you lower yourself down, your forearms are close to perpendicular to the ground. Lower yourself until your upper arms are parallel with the floor. Push yourself back up. Do as many as you can.

HOW TO: DIPS – Put your feet on the edge of your chair and your palms on the edge of your desk, spaced approximately as shown in the picture above. Lower yourself as much as you can, stopping when your upper arms are parallel to the floor. Push yourself back up. Do as many as you can. If your chair has wheels on it, this will be tougher but better.

HOW TO: THE FOUNDER – Stand with feet shoulder width apart and bend slightly at the knees. Push your butt buck to exaggerate the natural arch in your lower back (lordosis) and lean forward, forming approximately a 90º bend at the waist. Your weight should be on your heels. Pull your shoulders back and down, reaching your hands straight back past your butt. Hold for 15 seconds. Reach up straight past your head, but keep your shoulders back and down (don’t shrug, your shoulders should not be up by your ears). Palms should be turned 45º inward between down and facing each other. Hold for 15 seconds. Repeat. You should feel this in your lower back. This graphic only shows a partial Founder. The video below shows the full exercise in action, and it’s from a book I like called Foundation.

DISCLAIMER: By doing these or any other exercises at work, you are fully responsible for your own health and safety, the safety of your office furniture and what your co-workers think of you. That is until they see you at the company picnic. Then their opinions may change.

Oh, and I don’t recommend doing any of these with heels on.