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To meet friends for drinks, even though you're running on 4 hours' sleep
Cardio body-weight circuit
Why it works
Hunching over your PC for 8 hours a day compresses your chest and belly, limiting the room your lungs have to expand with every breath. "The longer you sit like this, the shorter your breaths get and the less oxygen flows through your body," says Craig Ballantyne, C.S.C.S., creator of Turbulence Training, a fat-loss workout program. He designed this cardio-strength hybrid routine, which takes the joints through a variety of motions to improve posture. Afterward, you'll return to your desk less apish -- so oxygen can feed your body and brain more efficiently.