I did something similar a while back and I think you're unlikely to continue the process for a long time.
First reason is because the time frame is too short. You have limited effective exercises to complete within 30 seconds. You're more likely to quit after realizing it isn't that effective and seems like a waste of time.
Second reason (and this is much more important than the first) is that you're at work and cannot predict how each day (or hours of the day) will go. One day, you might have meetings all day and the next, be free all day. Another day, you might be so busy and buried in work that you don't even remember making a plan to work out. Before you realize it, you're skipping a lot of these exercises.
Here's what currently works for me:
I scheduled a time at work (12 noon to be exact) and allocated a location to it. Once it's 12 noon, I simply set aside whatever I'm doing, go into this location and work up a huge sweat for 20 - 30 minutes. Most of my exercises involve body-weight exercises in cardio form (completed as fast as possible). This is done every workday.
On days that I cannot do it at 12noon because of a busy schedule or room availability, I simply continue with my work till it's finished (or the room is available) and I go in to pleasure myself.
I always come out drenched and with a smile on my face (with the feeling that I've accomplished something for the day)
Here are the exercises I perform (I sometimes add more, but I ensure these are a must):
- Starting with a 2-min plank (I started with 1-min and worked my way to 2+ mins).
- 45+ seconds each of side planks for my obliques.
- 20 burpees (yes, including the jumps)
- 50 reverse crunches (with my arms behind my head and not by my side). I use straight legs (forming an L) instead of bent knees to increase the pressure on the abs. Also, my calves and legs never touch the ground until the reps are finished (or I'm resting).
- 50 regular crunches. I raise my upper chest as high as possible without putting strain on my neck.
- Not sure what the name is, but I'll describe it. Starting from the regular crunches position described above, I make my right elbow touch my left knees (and vice versa) in an oblique fashion. I currently do 20 of those.
- 40 reverse crunches (this time, with bent knees). Again, the legs don't touch the ground until the reps are over.
- I don't know the name of this exercise, but anyone familiar with P90X Core video knows the move. Perform one push-up, then pull your leg knee towards your stomach, (touching it if possible). Return the knee back to its pushup position. Then, another push-up and same pull the second knee towards the stomach. A third push-up and then jump into a squat (similar to burpees move) and stand up. That completes one routine. I currently perform 7 of those.
- 50 standing crunches
- I end the session with 1-min handstand (currently against the wall) (I sometimes perform more than one set, if I'm not too exhausted).
I add some other exercises to it time and again, and always try to increase the intensity/reps.
This works for me and I usually burn about 450 calories at the end of the session. The afterburn is just icing on the cake :).
If you increase the frequency of the daily workouts, you'll likely burn out after a few sessions or quit. But if you allocate specific times of the day and a location, you're likely to progress farther.
I also have other daily routines I perform, besides those described above. But apart from my regular workout sessions, that is the most intense session I currently use.
That's my routine. Find yours and stick to it. If you do so, you'll derive much benefits from doing so.
Only Update To This Answer
I haven't touched my original answer, which is everything above this update.
I've received some flak from some users because they believe I was wrong to suggest that the program is unlikely to progress long-term. I've tried explaining my reasoning to them, but they wouldn't hear none of it. So, I'm updating this answer with a challenge (mainly for scientific curiosity) for the practical minds:
For 2 whole months, perform the accepted answer (given by Doc), 30 seconds every work hour (8 times for an 8-hr shift, 4 times for a 4-hr shift, etc.). If possible, measure the calories burned during the exercises.
At the end of the period, reflect on how many times you missed the sessions (if any) and the reasons.
Then perform my answer (or a related routine that consists of High Intensity exercises for about 20 minutes once a day at work) for 2 months. Again, if possible, measure the calories burned.
At the end of the period, reflect on the sessions and determine how many sessions missed, total calories burned, etc.
Based on the comparison of the two routines, answer the following answers:
Which routine are you likely to stick with?
Why was the unchosen routine not chosen?
Based on your work schedule and location, which of the routines allow you the flexibility to be in shape without sacrificing work productivity?
If possible, can you share your experiences with both routines?
Again, the purpose of this challenge isn't to prove that my answer is valid (although it might be a byproduct), it's to determine how practical both routines are in various work disciplines. Also, to satisfy scientific curiosity.
Another equally important reason is this: A lot of people follow exercise routines with flawed designs (without their knowledge). And if/when they end up quitting, they blamed themselves for failing, without realizing that the fault lies with the program itself. When we advise users on routines, our goal is to ensure they are well designed so that the users would be helped on the long run. I don't see a point in giving users routines that they'll abandon after 2 weeks.
So please, if you participate in this challenge, share your experiences so we can all benefit from them.