Easy Workouts That Can Be Done During Your Lunch Break
Written By: Kaylie Gragnano
Fitting in a workout during a busy workday can be challenging, but who says a long session is necessary? A lunch break is the perfect opportunity to squeeze in some exercise, boost energy, and stay on track with fitness goals. Here are some easy workouts that can be done during a lunch break—no gym required!
The Power Circuit (15-20 minutes)
This quick circuit is perfect for elevating heart rate and working the entire body in a short amount of time. Perform each exercise for 45 seconds, with 15 seconds of rest in between. Repeat the circuit 3-4 times.
Jumping Jacks
Push-Ups
Bodyweight Squats
Plank Hold
Lunges
This workout is simple, effective, and can be done in any small space. Plus, it requires no equipment, making it easy to do right in the office or a nearby park.
Deskercise Routine (10-15 minutes)
For those strapped for time or unable to leave their desks, these exercises keep the body moving without requiring any special space.
Chair Dips: Use a stable chair to perform tricep dips.
Seated Leg Raises: While sitting, extend legs straight out in front and hold for a few seconds. Alternate legs for 10-12 reps each.
Desk Push-Ups: Stand a few feet away from the desk, place hands on the edge, and perform push-ups.
Seated Torso Twists: Sit upright and twist the torso to the left and right, engaging the core with each movement.
Calf Raises: Stand up and raise heels off the ground, then slowly lower them back down. Repeat for 15-20 reps.
These exercises are subtle enough to do in an office setting but still effective for keeping the body active.
Office HIIT (10-15 minutes)
For those looking to maximize their lunch break, a HIIT (High-Intensity Interval Training) workout is the way to go. Set a timer for 20 seconds of work followed by 10 seconds of rest, and perform the following exercises for 4 rounds:
Burpees
Mountain Climbers
Squat Jumps
High Knees
Plank to Push-Up
This quick burst of exercise will leave you feeling energized and ready to tackle the rest of the day.
Stretch It Out (5-10 minutes)
For a more low-key approach, stretching is a great way to relieve tension and improve flexibility. Here’s a quick routine:
Neck Stretch: Gently tilt the head to one side, holding for 15-20 seconds on each side.
Shoulder Rolls: Roll shoulders forward and backward to release tension.
Chest Opener: Interlace fingers behind the back and gently lift arms to open up the chest.
Hamstring Stretch: Stand and bend forward at the hips, reaching for the toes. Hold for 20-30 seconds.
Seated Twist: While seated, place one hand on the opposite knee and gently twist the torso. Hold for 15-20 seconds on each side.
Stretching is a great way to reset during the day, especially after sitting for long periods.
Walking Workout (15-30 minutes)
If more time is available, take a brisk walk. Walking is one of the easiest ways to stay active and is a great way to clear the mind during a busy workday. Try walking outside to get some fresh air, or if in a big office building, take the stairs instead of the elevator.
No matter how busy the day is, there’s always time for a quick workout. These easy routines are designed to fit into a lunch break, helping to stay active, energized, and on track with fitness goals. Consistency is key—even a short workout can make a big difference in overall health and well-being. So, make the most of your lunch break and get moving!
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