by Men's Health

Stand and Deliver

Build your entire body while staying off your butt.

You sit plenty at your desk—don't -do the same at the gym. "Exercises that don't involve sitting are great for burning fat and helping you become more athletic," says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance, in Hudson, Massachusetts. This workout can keep you moving, train your muscles in multiple directions, and accelerate strength gains.

Do this: Perform all four exercises as a circuit. Rest only afterward, for 60 to 90 seconds. Repeat until your 15 minutes are up.

*Mouse over the image for caption.

Target your core with the ultimate 15-minute abs workout.

Snack at the office

If you work out midday, recharge with at least 20 grams of protein and not much fat (because too much fat slows nutrient absorption). Nutritionist Alan Aragon, M.S., has some cubicle-friendly options.

2 to 3 ounces of beef jerky and a bowl of grapes

Beef jerky has 9 grams of protein per ounce, and grapes (or any fruit) add carbohydrates, which can help prevent muscle breakdown.

1 cup cottage cheese with 1/4 cup dried fruit

A quarter cup of dried fruit packs more carbs than a full cup of sliced fresh fruit. Mix it with the cottage cheese for a total of nearly 30 grams of protein.

2 tall glasses of skim milk

You'll take in more than 20 grams of protein in 24 ounces of milk. Chocolate milk works great too. You earned a treat.

1 cup Greek yogurt

An 8-ounce serving packs 23 grams of protein and 9 grams of carbs without an ounce of fat. Add honey as a sweetener.

Check out more workouts from Men's Health:

- The Body You Want in 28 Days
- Boost Strength in Less Time
- 14 Smart Push-Up Improvements
- 3 Moves, 300 Muscles
- Choose Your Fat-Loss Tool
- 18 Exercise Upgrades
- Stronger Where it Matters Most
- Burn Fat with the Spartacus Workout
- Build an NFL Body
- Go Stronger for Longer
- 15-Minute Lean Routine Workout
- More Muscle, Less Hassle
- 15 Minute Beach Workout
- Touch the Rim
- The Rush-Hour Workout
- Your Body is Your Barbell
- Kick Up Your Workout
- 1 Dumbbell, 650 Muscles
- Build Muscle With Slo-Mo Moves
- Muscles Built to Move
- Muscles Made Easy
- The Best New Exercises for Men
- The God of Thunder Workout
- The International House of Pushups
- The Lean Belly Workout
- Touch the Rim

More from Men's Health:

- Build a Powerful V-Shaped Back
- 10 Ways to Refresh Your Workout
- Pack on Muscle, Lose Fat—Fast!

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