Easy Workouts You Can Do During Lunch

If your workplace has a gym you can use while at work, consider yourself lucky. There aren’t many companies that offer this luxury, but fitting a session during working hours can sometimes be difficult.

Most gym sessions last at least 45 minutes, so you frequently have to rush, miss training, or worse, miss lunch. It can be pretty challenging trying to fit in a workout during your lunch break. But, it can actually be quite easy.

Which is where we come in. Providing you with four simple workouts that can easily be completed during a 30-minute or hours lunch break.

However, it’s always important to take a few things into consideration when choosing what session is best to do. This includes;

• Your end goals
• Specifying what exercises you are doing in the workout (pre-planning)
• How long you have to workout during your lunch break

Considering these factors will help all the work you do bring you closer to your end goal. Whether your goal is to train particular muscles, track a certain number of steps, or burn a certain number of calories. Everything adds up.

Four Workouts To Do On Your Break

Depending on your goals, and how much time you have may depend on what workouts you like to do. Some people love a sweaty cardio session that really makes you put in the work, increasing your steps for the day, and is great for burning fat. Others prefer workouts a little less intense like using weights which most times takes longer to complete over quick HIIT sessions.

Here we have included four separate workouts that are ideal for any of those either looking for a quick workout during the day or on your lunch break. Allowing you to burn some calories and eat your lunch within the hour.

Workout 1: Cardio

• Duration: 15 – 30 minutes
• Equipment needed: Preferred cardio equipment including treadmill, rower, cross trainer, or an exercise bike.

Whether you are training for a main event, or just trying to better your fitness capabilities. Cardio training is a great way to get the blood pumping and the body moving.

Cardio training can bring so many benefits when consistently done and is a one-stop shop, meaning you can train using one piece of equipment and still get an effective session in.

Benefits of Cardio Training

1. Boosts your mood
2. Lowers your blood pressure
3. Strengthens your heart
4. Supports your mental health
5. Get’s your blood pumping

Using any cardio equipment during your lunch break will allow you to get a great workout in, within the timescale you have. As a result of its versatility, this style of training offers many options.

Easy Cardio Workouts to do During Lunch

1. A virtual exercise bike experience on equipment such as the Taurus Z9.9 Pro Exercise Bike. An excellent exercise bike to use in the gym or at home and for entertainment whilst cycling. Cycle around the world and browse social networking platforms all in one place. While also minimising the need for travel.
2. Interval training: Using your chosen piece of cardio, make sure to warm up for 5 – 10 minutes. Followed by ten rounds of sprinting for 20s and resting for 10s (5 minutes in total). Finish with a 5 minute cool down.
3. Run a 5k; try for a personal best or start aiming towards that 5k goal.
4. Row 1000m and test your time; An excellent full-body workout

Workout 2: Mini Functional Training Session

• Duration: 20 minutes
• Equipment needed: One kettlebell at a weight of your choice and a fitness mat (depending on preference)

Functional training sessions are brilliant for effective full-body workouts. Its adaptable equipment allows you to perform a wide variety of exercises with little equipment required. Meaning more time spent exercising and less time setting up and tidying up.

Benefits of Functional Training

1. Increased lean muscle mass
2. Reduces the risk of injury by strengthening muscles
3. Improvde mobility and coordination
4. Strengthens your core
5. Improves posture

Easy Functional Workout for During Lunch

The exercises included are:

• 10 x Kettlebell swings
• 8 x burpees
• 10 x Goblet squat
• 8 x walkouts
• 10 x reverse lunge with press (5 per leg)

Performing the exercises listed above once per minute for five minutes, then repeating that process four more times to complete a 20-minute full-body workout. This workout will leave you feeling you’ve put a hard graft in.

Workout 3: Full-body Weight Session

• Duration: 20 minutes
• Equipment needed: Dumbbell (and bench if possible)

Strength sessions typically take 45 minutes plus to complete. It all depends on what kind of workout day it is, the rest period in between each set, and what you like doing. We’re here to provide you with an optional quick strength workout so you can still make progress in time-limited sessions.

Top Tips for Strength Training

1. Form over weight; Although the weight you use may be important for overall results, proper form is far more vital. Incorrect form can lead to serious injuries.
2. Remember to breathe; As you perform heavy lifts, you might be tempted to hold your breath. Please refrain from doing this, and keep breathing throughout your exercises.
3. Rest and recover from weight sessions
4. Keep track of your weights to help strength progression
5. Start off with a weight you feel comfortable with

Benefits from Strength Training

Although strength training can often take a lot of time, it also has a lot of benefits. Whether you’re working out your entire body or just a few targeted muscles, you’ll feel amazing afterward.

1. Better flexibility and mobility
2. Improved bone health
3. Improved mood
4. Increased energy levels
5. Lower abdominal fat

Quick Strength Workout for Lunch Breaks

The exercise routine that follows is excellent for anyone wishing to work out their upper body without spending an hour doing so. Suitable for all levels of fitness and a great workout all round.

Below is a table detailing the number of reps to do per exercise. How many you might wish to perform will depend on your experience or the weight you decide to use.

Please be aware that if you opt to perform more reps per exercise or use a heavier weight, your workout may last longer than 20 minutes. You will likely need a longer recovery period between exercises.

The exercises included are:

• Lateral raise
• Chest Press (push-ups as equivalent if no bench)
• Bent over rows
• Shoulder Press
• Hammer curls / Bicep curl
• Tricep extension

To build strength, we advise sticking to the beginner rep range and progressively increasing the weight each time you perform the exercise or workout. You will be able to gain strength safely and gradually as a result, which will improve your ability to control your movement and weight.

Workout 4: HIIT

• Duration: 20 minutes
• Equipment needed: Exercise mat, free-weight or weighted vest of your choice, and a timer. A phone timer will also do

HIIT workouts are a brilliant way to knock out an intense workout, with the best results and with the least amount of equipment and time. HIIT training is brilliant as it is adaptable to any level of fitness. You can easily swap, extend, or adjust any exercise listed below to best suit your needs.

Benefits of HIIT Workouts

While high-intensity exercise may require a lot of energy, those who take part can gain a lot. HIIT workouts are a fantastic way to burn fat and calories and continue to do so after working out. This is because it raises a person’s resting metabolic rate and causes them to continue burning calories even after the workout is over. Other benefits include:

1. Increases strength
2. Improves stamina
3. Helps relieve stress
4. Eases muscle stiffness
5. Helps strengthen your bones

HIIT Workout to do During your Lunch

Tabata is a common name for this style of HIIT workout. This is when you engage in a certain workout for a short period of time, rest, and then repeat.

There are five different exercises in this Tabata workout, and each one has four rounds. For example, you would do each exercise for the following amount of time:

High Knees

Round 1: 40 seconds on, 20 seconds rest
Round 2: 40 seconds on, 20 seconds rest
Round 3: 40 seconds on, 20 seconds rest
Round 4: 40 seconds on, 20 seconds rest

Each round will last one minute, and each station will last four minutes.

The exercises included are:

• Mountain climbers
• Squat jumps
• Weighted sit-ups
• High knees
• Plank

Follow the above example for the five exercises listed above and this will equate to a 20-minute easy workout requiring minimal equipment. Good luck.