Alright motivators, I have a few ways for you to get in some PT during your day, but I have to break it into segments since it is all kind of extreme.

Warm Ups:
Stretch out your arms, back, quads, calves, and chest. It will make it a lot easier.

1: Sprint 440 yards: Basically the distance between 3 light poles/power lines
2: Perform 50 push ups
3: Sprint back
4: 70 crunches
5: Sprint back to the third light pole/power line
6: Perform 50 air squats
7: Sprint back
8: Perform 50 close hand push ups
9: Sprint back to the second light pole/ power line
10: Sprint to the closest pull-up bar and perform 40 pull-ups
11: Repeat from step 1 at least 2 times
12: Once you can no longer move yourself effectively, perform your stretches in reverse order.

This is a bit extreme, srking up to this is recommended. But it will increase your anaerobic and cardio vascular strength.