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Lunch Break Workouts

Last Updated on September 15, 2016 by Jeff

Lunch Break Workouts

We’re all busy. Between work, family, friends, chores, hobbies and other commitments, it can be difficult to find time each day to exercise. One way to fit in a workout on a busy day is to take advantage of your lunch break. Instead of spending that time scrolling through Facebook or looking at your phone, use it to squeeze in some exercise. Here are some tips and suggestions for lunchtime workouts.

Focus on Strength

Since your lunch break is probably only an hour long, it can be tough to fit a whole workout in, especially if you have to shower and get ready all over again. Instead of trying to do a full routine in such a short amount of time, break it down and do part of your regular routine. Do cardio before or after work, and get your strength training done at lunch. You don’t even need a gym or lots of equipment. You can get a great strength workout with a pair of hand weights or even just your body weight. 


If you really want or need to get your cardio done at lunchtime, try a High Intensity Interval Training (HIIT) workout. HIIT workouts are effective cardiovascular workouts. They alternate quick bursts of very intense work periods with recovery periods. You should be working as hard as you can and really getting your heart rate up during the intense periods. The recovery periods give you just enough time to lower your heart rate before jumping back in. Because of the intensity of HIIT workouts, they typically last only 20 to 30 minutes, so it’s the perfect lunch break cardio workout.

Stair Workouts

Stairs are a great workout tool that elevates your heart rate while strengthening your legs and glutes. If you have access to a gym, working out on the stair master is a great way to make the most of a short amount of time. Since the machine keeps going, you’ll be forced to keep climbing. You can take advantage of a stair workout without a gym, as well. If you work in a tall building, climb as many flights of stairs as you can in 30 minutes. Even if you only have access to one or two flights, run up and down each flight as fast as you can. Do a strength-building move, like pushups or burpees in between reps. 

Take a Walk

If you don’t have a gym nearby, or the weather is nice, head outside for a brisk 30 minute walk. Just thirty minutes of walking a day can decrease your risk of heart disease and diabetes, lower your blood pressure and help you lose weight. Plus, it’s a great way to get outside and enjoy some fresh air in the middle of the day. Spending time outdoors can improve your mood, make it easier for you to focus and even strengthen your immune system.

Of course, you don’t want to completely ruin all your hard work by eating fast food at your desk. Make sure to follow your workouts with a healthy, nutritious lunch.