For a quick cardio kick-start that also challenges the major muscle groups of your lower body—your glutes, quads, hamstrings, and calves—add two minutes of chair step ups to your work routine once an hour. If you do just two minutes every hour for eight hours, you'll have accumulated almost 20 minutes of physical activity by the time you wrap up your work day.
Stand facing your chair, your feet hip-distance apart. Place your right foot on the center of your chair, press through your heel and stand up, bringing your left foot to the top of the chair. Carefully step back down again, leading with your right foot. Continue the step up, step down cycle, swinging your arms naturally in pace with your stepping for one minute. After one minute, switch your lead leg, now leading with your left foot and following with your right.
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