Many of us have a work schedule that is full of long, arduous hours in front of the computer. When it comes to activity level, sitting down and staring at that screen all day long is equivalent to lounging on the couch all day in front of the TV. Inactivity, along with poor nutrition, is the leading cause of obesity related chronic illnesses, such as heart disease and diabetes. If you do not have a job that requires you to be active, then you should exercise during your free time. However, this is a challenge that most of us fail to meet on any sort of regular basis.

So what’s America’s modern day work force to do? Well many fitness experts are suggesting that we complete a daily, full body workout right at our desks! Here are seven exercises you can do at your desk:

1. Extensions work your quadricep muscles, or thighs. To do them at your desk, all you need to do is stay seated, extend your leg until just before your knee is locked, tighten your muscle for a second or two and then slowly release your leg back to a normal seated position. Do three sets of 10 for each leg.

2. Squats are great isometric exercises that work nearly every muscle in your leg with a special focus on the buttocks. For this exercise, use your legs to lift yourself out of your chair just so you’re hovering above it, hold this position for a few seconds, then lower. Repeat this 12 to 16 times. This is one exercise where you’re sure to feel the burn.

3. Tricep extensions work the tricep muscle or the area behind the back, upper part of your arm, which is also an area where many people find they have a problem with flab. Simply take a weight (or if you need to improvise you can use a water bottle), lift it slightly in front of your head with arms extended and then bend your arms backward at the elbow. Do three sets of 10 to 12 reps.

4. Bicep curls work the bicep muscle and can easily be done with a small weight or water bottle at your desk. Firmly plant your elbow on your desk and then raise and lower the weight by flexing and extending your elbow and curling your arm toward your shoulder. Do three sets of 10 to 12.

5. Crunches work the major abdominal muscles and can be done while sitting in your chair. Scoot to the edge of your chair and extend your legs straight out and both your arms above your head. Slowly crunch into a ball and then extend outward again.

6. Oblique twists work the sides of your abs, which are also known as love handles to some. Holding a weight or water bottle in front of you, slowly turn to the right and then the left, contracting your muscles on each turn.

7. Stretching is necessary for any full body muscle workout. Before and after you exercise at your desk you should always stretch out your arms, legs and torso.

You should do this full body muscular workout at least three times per week and the whole routine should take you no more than half an hour. Many professionals are able to fit this workout into their lunch break and do not have to waste time leaving the office to travel to a gym.