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In an ideal world, you’d hit the gym four times a week and ride your bike to work the other three days. But since you’re a human being living on planet Earth, that’s probably not going to happen anytime soon.

Luckily, we’ve found a few sneaky exercises you can do in secret as you go about your day. Watch this video to see the moves in action, or read on below.

The park-bench press Blast your tris (yes, we just said that) with this do-anywhere arms routine. Stand with your back facing a park bench, then squat and place your palms on the edge of the seat. Bend your elbows to dip yourself down as many times as you can without getting weird looks. (This can also be done on an office chair while you’re on speakerphone.)

The step-it-up Once you’ve finished your presses, use that same bench as an aerobics step. A few up-and-downs and we guarantee your heart will be pounding.

The coffee-line calf raise Got a three-minute wait for your iced vanilla latte? Hold on to the counter and slowly lift and lower your heels for a quick calf and glute workout.

The broken elevator We’ve said it before and we’ll say it again: Take the damn stairs!

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