There are several exercises that can be done at home or in the office with everyday items or your own body weight. Two 16.9 oz bottles size water or can goods may be used as hand weights, which can be used for bicep curls, chest press, lateral raises, and much more. A gallon of water can be used as a kettlebell. Some good cardio workouts are high knees, mountain climbers, running in place, jumping jacks, and invisible jump rope. Other great cardio workouts are jogging or taking a walk around the office or neighborhood as well as walking or running up and down the stairs/steps in your home or office. Some other exercises that can be done are squats, lunges, chair leg extensions, if you have a yoga mat in your office for sit-ups, crunches, push-ups, pelvic raises. There is also the option of doing yoga if it is something you enjoy doing. All of these exercises are quick and easily done in two or three sets, three to five times a week for best results.