How to get the most out of your lunch hour work-out

November 12, 2018

Of the most common excuses we use for not exercising, lack of time is possibly the most worn-out. You can try justifying your excuse with a hectic job or demanding family life, but in reality, there is always time for fitness; you just have to be willing to find it.

There is a misconception that to have a good workout you need to spend hours at the gym, but this isn’t exactly true. Combining a fitness routine into your lunch hour can be one of the best ways to incorporate exercise into your busy lifestyle. You might be thinking that exercising and still having time to eat, shower and get back to work, all within 60 minutes is a bit unreasonable. But all it takes is a little planning and creativity to figure out a system that works for you.

Intensity is Key

The secret to making a lunch time workout worthwhile is intensity. It’s not about the length of time you train, but how hard you try. 15 minutes of exercise could have the same effect as 60 minutes if you increase the intensity. A short-burst, high-intensity workout will result in a calorie-burn that will last even after you’ve finished working out.

The Gym

If you have a gym close by, or are lucky enough to have one in your offices nip in for a quick 20-30 minutes for a lunchtime workout. Here are some tips on making it quick:

  1. Classes: Check for noontime classes. These classes are often specially designed for those needing to get in and out quickly and are ideal for a lunchtime break.
  2. Cardio: Log 20-30 minutes on your favorite cardio machine with an interval program for a higher-intensity workout.
  3. Weight Training: Focus on a different body part each lunchtime session, this will not only allow for an equal development but will change up the routine each day.
  4.  Circuit Training: Great for a full-body workout in a hurry.


In-Office Routine

If the nearest gym is a 45-minute drive and costs more than you can afford, there is nothing stopping you from doing a quick workout, right there in the office. Here are some office-friendly moves that work well and won’t disturb your colleagues

  1. Chair Squat: Stand up and whilst keeping your back straight, lower your bum to within one inch from the seat, hold for 10 seconds and then stand. Repeat 5 times.
  2. Desk Push Up: Use your desk to hold a push-up position with your elbows at a 90-degree angle. While holding this position, execute 10 knee-drives, followed by 5 push-ups. Repeat three to four times.
  3. Chest stretch: Whilst seated, exhale and lengthen your spine. Hold this tall position and lean forward, open up your chest and extend your arms. Lower your arms and repeat 5 times
  4. Knee bends: While sitting in your chair bring your knees up close to your chest, lower and repeat as many times as you can. Work using only the muscles in your abs and trunk to pull your knees up.



No matter how beneficial a daily workout is, never skip lunch in favour of exercise. Your body needs to be refuelled so it’s essential that you eat a good healthy lunch. By following a few simple rules you can fit both into your schedule:

  1. Always eat after your workout
  2. Bring in a homemade lunch to cut down on time spent ordering in a restaurant
  3. Go for a light, low-fat lunch so it’s easier to digest after working out
  4. Eat a high-protein snack a couple hours before your workout for an extra boost


A lunch hour workout should not be exhausting, and you shouldn’t be returning to your desk tired, achy and dripping with sweat. Instead, it should get the blood flowing round your muscles and boost your dopamine levels, giving you that extra lift and energising you for the rest of the day. When the weather warms up, take your workout outside by doing some simple open-air exercises like cycling, skating, jogging or power walking.



About Health and Fitness Travel

Health and Fitness Travel is a global luxury wellness travel company that originated in the UK in 2010 and is committed to providing healthy holidays that enhance and change lives. Created by Paul Joseph, Adam Heathcote and co-founded in Australia by local Director Samantha Lippiatt as a result of their combined passion for health and fitness travel and offering bespoke holidays to improve people’s well-being to lead happier and healthier lives.

Health and Fitness Travel offers clients a tailor-made seamless service with the very best health and fitness holidays, handpicked by its expert team, together with exclusive and added value packages with the best deals. As leading specialists, Health and Fitness Travel have also created their own healthy holiday collections in various destinations which include Fusion Fitness and Discover Recover, offering clients the best value and holiday experience. For more information visit:

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