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Let’s hear it for office heroes: Hour after hour, powering through late nights and early mornings, you productivity machines are what keep this great nation’s economy churning. It ain’t easy—so it’s no wonder some dudes wear ‘workaholic’ like a badge of honor.

Related: The 7-Minute Workout 

But, uh, guys? We have some bad news: People who work 55 hours or more per week have a significantly higher risk of stroke and a higher risk of developing coronary heart disease than their counterparts who work a (comparatively saner) 35 to 40 hours a week, according to a new study out of University College London.

Specifically, the UCL researchers found that the workaholics were one-third more likely to suffer a stroke than people who worked a healthier 35 to 40 hours a week. The workaholics were also 13 percent more likely to develop coronary heart disease, according to another set of 17 studies. And although the sheer number of hours worked might not directly increase one’s risk for a stroke, the study’s authors suggest that kind of workload is also associated with unhealthy behavior, like heavy drinking, repeatedly triggering the body’s stress response, and basically sitting in your cubicle all day.

Look: We hear you, workaholics. Not everyone can afford to tear themselves away from the cubicle. But it’s all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses.

That’s why we created this one-hour-a week workout. All you need is 20 minutes a day, three days a week, and it’ll help stave off those nasty physical effects of sitting around, crunching Excel spreadsheets all day.

Related: The Best Anytime Workout 

Day One: Monday (20 Minutes)

Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.

1. Squat

An essential compound movement that recruits muscle fibers in the quads, glutes, hams and lower back.

2. Barbell Bent-Over Row (image shown above)

A power movement that will effectively stabilize the core while working the upper and middle back, along with rear deltoids.

3. Barbell Upright Row  

Known as the squat of shoulder exercises, the upright row will effectively target the entire shoulder complex, front to back.

4. Weighted Crunches With Rope

Adding the resistance element to abdominal training will promote muscle hypertrophy, or growth, and stabilize the core.

Rest for 90 seconds and repeat two more full circuits.

Related: 8 Unconventional Moves for an 8-Pack 

Day Two: Wednesday (20 Minutes)

If there’s no way you’re getting in the traditional 60-minute cardio session with your schedule, your next option is H.I.I.T. (High Intensity Interval Training) to quickly and effectively burn fat.

Treadmill Program 

1. Two-minute brisk walk @ 5 mph

2. One-minute sprint @ 7 to 8 mph

3. One-minute return to brisk walk @ 5 mph

4. Dips to failure using treadmill handle bars

5. One-minute brisk walk @ 5 mph 

6. 30-second sprint @ 7-8 mph

7. One-minute brisk walk @ 5 mph

8. Dips to failure

9. One-minute brisk walk @ 5 mph

10. 30-second sprint @ 7-8 mph

11. Dips to failure

12. Two-minute brisk walk @ 5 mph

13. One-minute sprint @ 7-8 mph

14. Two-minute brisk walk @ 5 mph

15. Dips to failure

16. Two- to four-minute light walk @ 4 mph  

Day Three: Friday (20 Minutes)

Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.

1. Deadlift

Another essential compound movement which will effectively recruit several muscle groups including hamstrings, glutes, back, shoulders and forearms.

2. Barbell Bench Press

A staple of chest training. The barbell bench press is a big muscle-mover, engaging the entire chest complex, shoulders and even stabilizing the core.

3. Barbell Military Press  

The second-in-command for shoulder development. A properly executed military presses will hit front, side and rear deltoids.

4. Hanging Leg Lifts

Hanging from the bar is much different from traditional crunches or even weighted exercises. The hang stretches the abdominal muscles to full range and kicking up your legs will develop explosive power in the core, along with increased stability.  Rest for 90 seconds and repeat two more full circuits.

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