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Even you are not too busy for this simple workout

Nbc / Heidi Gutman/NBC

Editor's note: In addition to being a TODAY weekend anchor, Jenna Wolfe is also a personal trainer in the New York City area. 

If you've ever been on a diet, someone, somewhere along the way has explained to you the pitfalls of "a couple": I'll just have a couple gummy bears. I'll grab just a couple crackers. I'm only going to have a couple of fries. All those "couples" add up over the course of a day and by night time, you've added a couple hundred extra calories to your diet.

Well, if you can find ways to sneak in calories, then you can certainly find ways to burn off calories. Over the course of the day, there are countless ways to do that little by little. You don't need to burn all your calories in one big workout if you don't have time. Here are 5 simple things you can do (without stepping foot in a gym) to burn calories at work and eventually shed pounds over the course of your day/week/month.

  • If you're sitting at your desk at work, try lifting both feet off the ground: 30 seconds on, five seconds off. Do it 10 times -- you'll feel the deep burn in your abs. 
  • Also at your desk, you can do some strength training exercises. Place both hands flat on your desk and press down as hard as you can for 30 seconds. Then place them underneath the desk and press up. Do this a few times. You'll feel it.
  • Next, while still sitting at your desk, stick your legs straight out in front of you, cross one on top of the other, criss-crossing them for 30 seconds. Rest for five seconds. Repeat five times.
  • Waiting for the bus or subway? Stand on one foot for a minute and then switch, working on balance and core strength.
  • Instead of the elevator, take the steps -- and don't hold the rails to add some extra umph to your stair climb.

Ideally, a full workout will get you the best results, but take it from someone who barely has enough time to change her mind -- I can use all the help I can get, so little moves throughout the day always adds up. (And lay off the gummy bears!)

It’s Healthy Week! Learn the small steps you can take in your life to go healthy and "like" us on Facebook! And then follow up on Twitter at twitter.com/healthyatnbcu 

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