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" Do you avoid workouts because they&amp;#039;re too time-consuming? No more excuses! With this program, you won&amp;#039;t even have to change your clothes or shower. (Just be sure that your garments aren&amp;#039;t too restrictive and wear comfortable shoes that provide arch support.)  Here&amp;#039;s all you have to do: Get up and walk at a moderate pace for 15 consecutive minutes a day. Do this in the halls at work, around your neighborhood, or on a treadmill, and you&amp;#039;ll burn about 60 calories a day. To stretch, build strength and get some aerobic activity, you can add the following:  Jumping jacks (for two minutes)  Stair-walking (for three minutes)  Windmill stretch (for one minute): Stand with your feet apart and your arms stretched straight out to your sides. Then bend at the waist and touch your right hand to your left foot. Return to original position, then touch your left hand to your right foot. Return to original position again. Stretch gently, but if you can&amp;#039;t reach your foot, just reach as far as you can without causing discomfort.  Wall push-ups (for two minutes): Standing with your feet shoulder-width apart and your toes about two feet from the wall, place your palms flat against the wall (your hands should also be shoulder-width apart and at shoulder height). Keep your feet stationary and your back straight and move your body toward the wall. Count to three as you move toward the wall, then count to three as you push away from it.  Chair squats (for two minutes): Stand with your back to a sturdy chair, your feet about shoulder-width apart, your heels about one foot in front of the chair, and your arms straight out in front of you, parallel to the floor. Then lower your body to a sitting position, count to three and stand back up to the starting position. Try to achieve a 90-degree angle with your legs when you move to the sitting position. Once you&amp;#039;re proficient, try not to sit at all during the exercise.  Jumping jacks (for two minutes)  Stair-walking (for three minutes)  Try to add two minutes a day to this workout every week. When you reach 30 minutes of activity, you&amp;#039;ll burn off the calories from two cookies or a tall, nonfat latte. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/fitness/a16613/fitness-quick-exercise-gensler-0406/>