For a quick and efficient office workout, suggest a short routine.

Sure , I ' d be happy to help you with a quick and efficient office workout routine . Here are some exercises you can do in just a few minutes : \n 1 . S qu ats : Stand with your feet shoulder - width apart and your arms extended in front of you . Lower your body as if you were sitting back into a chair , keeping your back straight and your core engaged . P ush back up to standing and repeat . \n 2 . P ush - ups : Get into a pl ank position with your arms extended and your hands placed shoulder - width apart . Lower your body until your chest nearly touches the ground , then push back up to the starting position . \n 3 . L ung es : Stand with your feet hip - width apart and your arms extended in front of you . Take a large step forward with one foot and lower your body until your back knee nearly touches the ground . P ush back up to standing and repeat with the other leg . \n 4 . Pl ank : Get into a pl ank position with your arms extended and your hands placed shoulder - width apart . Hold this position for 3 0 seconds , keeping your back straight and your core engaged . \n 5 . J ump ing j acks : Stand with your feet together and your arms at your sides . J ump your feet apart and raise your arms overhead , then jump back to the starting position . \n These exercises will help you get your heart rate up , work on strength and flexibility , and can be done in just a few minutes . Remember to always listen to your body and modify the exercises as needed . </s>