Simple routine I try to follow while sitting on my ass working from home - Once every hour or hour and a half, do 15 pushups, 25 squats, 1.5 minute plank, and repeat. Less if needed. Then drink a big glass of water, cuz that shit's good for you. Whole thing takes less than 10 minutes, gives the whole body a good shake, and will get your heartrate up. The numbers add up pretty well if you repeat it 4-5 times throughout your day. Also helps keep you focused and the day seems to go by faster since you're always looking forward to the next round.
When I used worked in a 10 story building, i'd try to walk up and down the stairs every hour. Sometimes twice if I was was training for ski season. Called it my smoke break.
Whatever you do, if you're in a chair all day, try to get up and move once an hour. Even if it's just stretching. Your body will thank you.
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