When the workday feels like a drag and hitting the gym after work feels like Mission Impossible, consider breaking up your day for a mid-day fitness circuit. A quick, high-intensity lunch time workout can give your metabolism a boost and help you log in that much needed gym time. If you have just 20 to 30 minutes to spare on your lunch break, consider jumping into any of these mini-workouts to keep up with your fitness resolutions this season:

Chair Squats
You won't even need to leave the office for this simple routine; just pull a chair away from your desk and do a series of squats by standing up and hovering over the chair base for 15-20 reps. Use a pair of water bottles as weights for extra resistance.

Speed Walking
Put on a pair of walking or running shoes and head outside for a brisk 20-minute walk. Head on over to your favorite smoothie place, coffee shop or just go on a window-shopping hike across town to log in those miles; just make sure your pace is fast enough to increase your heart rate.

Yoga Poses
An empty employee lounge or conference room is the perfect place to de-stress and stretch with a few yoga poses. Find a quiet space where you can center yourself and enjoy a few minutes of bliss; a few focused, intense stretches will get the blood circulation going and help you re-energize in the middle of an otherwise stressful day.

Wall Push-Ups
Another in-office maneuver, this exercise will tone up those biceps, shoulder muscles and upper back. Stand facing a wall about 2 feet away from the base. Push your palms against the wall and lean into the movement to do a standing push-up. Repeat for 15-20 reps or until you feel a burn.

The best time to do undertake the mini-workout is right before you dig into the lunch pack; you'll get to rev up your metabolism before noshing on that meal and may even burn it off faster. A brief, high-intensity workout will help build up endurance and stamina and keep you charged up for the rest of the day; follow the energy spike with a light brown bagged lunch for even more health benefits.

When sinful treats and fast food lunches fill up your days at the office, it's hard to stick with a healthy diet. Just make sure you steer clear of these seven deadly diet sins to keep your healthy motives on track.

When you're bombarded with sinful treats from well-meaning coworkers or heading off on yet another fast food lunch for a mid-day refueling session, sticking with a healthy diet at the office may seem impossible.

Eating out regularly and snacking on sugary foods throughout the day is the fast track to weight gain, and day-to-day stresses can make it even harder to stick with a diet plan. When you're stuck behind a desk all day, one of the keys to staying fit is to steer clear of the deadliest diet sins - the fat traps at the office holding you back from getting in shape. Here are just seven deadly diet sins to avoid at the office:

1. Morning Donuts. Those Monday morning meetings can quickly turn into a diet catastrophe with the donut plate, that innocent-looking platter of sugar and fat-laden treats to accompany your coffee.

2. Birthday Treats. Coworkers' birthdays are the easiest way to fall off your diet course, but all those baked goodies can easily add up to extra pounds around the waistline.

3. Vending Machine Snackfest. When stress levels run amock, it's easy to head off to the vending machine for a quick snack. Unless you're craving granola bars or a bag of pretzels, you'll be vulnerable to potato chips, cream-filled cakes and candy bars that can do more harm than good.

4. Soda Pick-Me-Ups. Loading up on sugar and caffeine might help you get through the day, but they won't be helping your fitness aspirations. Sugary soda will also take you on a sugar high-low ride, leaving you even more vulnerable to overeating when you crash.

5. Mid-afternoon Chocolate Attacks. When a negative mood and low energy levels unite, you may be at risk for a chocolate fix. The mid-afternoon slump is the window of opportunity for the devil's food indulgences, so eat a healthy lunch to combat cravings for good.

6. Candy Jar Social Hour. When coworkers serve up candy and sugary treats at their desk, make sure to say 'thanks, but no thanks' to avoid a diet catastrophe.

7. The Office Bake-Off. While it's hard to resist your colleague's homemade chocolate brownies, 'just saying no' can help you say 'yes' to a healthier body in a few short weeks.

If the daily agenda is full of meetings, appointments and an ever-growing to-do list, there's usually little time to squeeze in a fitness routine. Being stuck at a desk all day can make you a super-productive employee, but isn't exactly helping you stay in shape. When those extra pounds start creeping around your midsection, it's time to take charge and help that six-pack make its debut!

Here are some healthy - and effective - ways to start trimming down, toning up, and working on that perfect figure while making your living

1. Think baby steps-Adding small increments of exercise throughout the day is a great way to keep that metabolism running high gear. Skip the elevator and speed-climb up the stairs for a quick lower body workout, make a few rounds around the parking lot during your lunch break, and run errands during a break without the car. Short bursts of activity can give you that much needed energy boost during an afternoon slump, and these can quickly add up to a full-fledged 'workout.'

2. Bring a lunch-Eating out can wreak havoc on your healthy eating plans, and even the most diet-friendly platter may be laden with extra calories, processed foods and salt. Pack a lunch each day so you can stock up on fresh fruit and veggies, lean meats and whole grains for your afternoon meal.

3. Do some chair exercises-Sneak some light dumbbells into your office drawer so you can squeeze in some bicep curls while talking on the phone, or do some abdominal crunches while sitting in your chair. Making sure you're working with good posture also helps; keep shoulders back, feet flat on the floor and breathe deeply to burn a few extra calories throughout the day.

4. Make up your own office circuit training routine. Got a minute? Do a few push-ups against your wall or with your desk to give your biceps and abdominals a workout (close the door if you have to). Calf raises, leg stretches and even a yoga pose or two can help you get centered and provide a boost of energy -sans the coffee.

5. Load up on water- When you're not drinking at least 8 - 12 glasses of water per day, dehydration can leave you feeling tired, lethargic and shift your metabolism into low gear. Keep a water bottle on your desk and fill it up throughout the day to meet your daily requirement. Water can also flush away toxins, making it easier to lose weight and stay in great shape.

6. Organize a fitness group-Staying motivated to workout during your lunch break, or after work, may be easier with some group support. Get together with some fitness-focused coworkers so you can all take a step towards your fitness goals.

Staying fit in the workplace can be a challenge, but adding activities and exercises into your daily calendar can help you achieve your fitness goals with ease. Get started on your workplace shape-up with any of these six strategies and work your way to wellness in no time!