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!