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Office workouts tend to be crammed into an incredibly short period of time. You may only have 45 minutes or an hour to get changed, workout, and get cleaned up before you have to get back to work. Make the most of the time your boss allows you by doing a high intensity workout during your break. Research shows that high intensity exercise causes the body to create more growth hormone (GH). One of the benefits of growth hormone is that it helps keep metabolism high. High intensity exercise is important because it can help counteract the natural decrease in growth hormone production and the resulting decrease in metabolism that women can experience as early as the age of 30.