The 30 Minute Workout You Can Do During Your Lunch Break
A Quick, Full-Body Lunchtime Workout
It can be tough to find enough time to exercise during the week, but what if you could knock out a workout during your lunch break?
Working out on your lunch break might sound impossible, but this quick 30 minute routine will work your entire body… and you’ll still have enough time to clean up and grab some food before it’s time to get back to work. All you need is your own bodyweight and a timer, so let’s get started!
30 Minute, Full-Body Lunch Break Workout
0 - 5 minutes: Warm Up
Start off with a nice warm up to loosen your muscles and get your blood pumping. Do each move for 60 seconds. Work hard enough to get ready for the next 25 minutes, but not so hard that you’re out of breath immediately:
- Jumping jacks
- Jogging in place
- Arm circles
- High knees
- Forward bend
5 - 25 minutes: Full Body, Bodyweight Workout
For the next 20 minutes you’ll want to push yourself hard — that’s how you’ll get the maximum impact in the shortest amount of time. Perform each exercise for 30 seconds, and then rest for 30 seconds. This is called High Intensity Interval Training (HIIT
). You can also work for 45 seconds and rest for 15 seconds, or any other ratio that makes sense for your fitness level.
Repeat the cycle of exercises 4 times total.
Remember, it’s not always necessary to go fast to get the biggest benefit of a particular exercise. Slow and controlled motions, using correct form can work your body just as well.
You can also make an exercise more or less difficult. There are tons of different ways to do a plank
, and you can choose the move that suits you. Make squat jumps more difficult by wearing a weighted backpack or holding a jug of water. Switch up your burpees by adding or removing the jumping portion at the end. Versatility is one of the many wonderful benefits of bodyweight exercises.
25 - 30 minutes: Cool Down
The cool down is just as important as the warmup and exercise portion of your lunch break workout. Take the last five minutes to complete the following cycle and do each move for 60 seconds:
- Lightly jog in place
- Shake out your entire body: do arm circles, reach up to the sky for a whole body stretch, kick your feet out, and whatever else feels good to you.
- Shoulder stretch, 30 seconds each side
- Quad stretch, 30 seconds each side
- Forward bend
Once you've cooled down, take the energy gained from a good workout with you throughout the rest of your day. You’re mini-workout will provide you with the energy and motivation to take you through the rest of your workday!