A workout at work?

The Post's infographics department tested 12 exercises for a week to see which ones real people could incorporate into a workday. These moves were recommended by experts whose jobs involve studying motion, preventing obesity and generally getting people off their duffs.

See how to do each of these exercises and rate them yourself:

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Raise the roof (20 reps)

While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding water bottles.

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Would you do this
exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
25%
No 1,234
25%


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Our comments:

thumbs up

Pro: One person found it "comforting" to dust off a 1990s dance move.

thumbs down

Con: Brief panic while you try to remember if you shaved your armpits.

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Triceps kick (20 reps)

While marching in place, bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
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Our comments:

thumbs up

Pro: Loosens your upper body.

thumbs down

Con: Awkward-looking. Several people accidentally whacked things behind them.

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The Hulk (20 reps)

Keep marching and leaning. With your elbows bent and fists together in front, move your arms back like wings. Try to touch your shoulder blades together.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Our comments:

thumbs up

Pro: Some people make funny sound effects.

thumbs down

Con: Draws attention to the chest area.

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Hamstring curl (20 reps)

Bend arms at the elbow. Bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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exercise at work?

Yes 1,234
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Our comments:

thumbs up

Pro: Not terribly noticeable.

thumbs down

Con: Requires caution to avoid kicking things behind you.

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Knee lift (20 reps)

Just like hamstring curls, except you lift your knee
up in front as your arms go down.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Our comments:

thumbs up

Pro: Wakes up the hip flexors and quadriceps.

thumbs down

Con: Requires extra concentration and coordination.

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Hallelujah (20 reps)

Sweep arms above your head and down again as you step side-to-side. Actually yelling ''Hallelujah!'' is optional.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
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No 1,234
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Our comments:

thumbs up

Pro: Made us smile. Lends a flash-mob feel to even the least
coordinated group.

thumbs down

Con: Not the slightest bit subtle.

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Punching (20 reps)

While rocking foot to foot, punch with alternating arms. To reduce elbow stress, try not to fully straighten your arm.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Our comments:

thumbs up

Pro: Cathartic; an outlet for aggression.

thumbs down

Con: Most workplaces do not allow you to actually hit anyone.

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Desk pushup (10 reps)

Place hands on edge of desk, shoulder width apart, legs out behind you. Push off with as much force as you can.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Our comments:

thumbs up

Pro: Not noticeable from across the room. Tough, in a good way.

thumbs down

Con: First, make sure your desk doesn't slide easily.

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Side lunge (10 per side)

Take a big step to one side. Point toes forward and bend one knee, keeping other leg straight. Push back up.

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Would you do this
exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
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Our comments:

thumbs up

Pro: Doesn't attract much attention.

thumbs down

Con: Can be hard on knees.

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Jump squats (10 reps)

Make sure you have space in front of you. Bend into a half-squat with your arms behind you, then jump and swing your arms up as if you're celebrating.

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exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
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No 1,234
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Our comments:

thumbs up

Pro: Best calorie-burner of the
moves we tried.

thumbs down

Con: Tall people (or high-hopping short people) will hit eight-foot ceilings.

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Chair dips (10 reps)

With your legs out in front of you, grab the edge of a chair (or desk) and lift yourself down and back up. At the end, you'll be conveniently back in your seat.

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Would you do this
exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
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No 1,234
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Our comments:

thumbs up

Pro: The most discreet of the bunch. Really works triceps.

thumbs down

Con: Can bother wrists. Be careful if your chair has wheels!

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Walking (10 min.)

Lap your block or a floor of your office. Try for a pace of 100 steps per minute, which is easy if you don't stop to play with tchotchkes on other people's desks.

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Would you do this
exercise at work?

Yes, I can't wait!
No, too embarassing.

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Would you do this
exercise at work?

Yes 1,234
25%
No 1,234
25%


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Our comments:

thumbs up

Pro: No one will notice. Great excuse for a stroll to Starbucks.

thumbs down

Con: Indoor laps get old; outside, you're at the mercy of the weather. Takes more time than a few quick moves at your desk.

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Want to do this routine at your office? Download and print a cubicle poster.
SOURCES: Toni Yancey, professor of health services at UCLA and author of the get-moving book ''Instant Recess''; Alice Burron, exercise physiologist and spokeswoman for the American Council on Exercise; Catrine Tudor-Locke, who studies walking behavior at Pennington Biomedical Research.
GRAPHIC: Sohail Al-Jamea, Bonnie Berkowitz, Kat Downs, Laura Stanton - The Washington Post. Published Sept. 6, 2011.