(A Guide to a Successful Lunchtime Workout)
Finding time to exercise when you have a job, go to school, and take care of your kids is challenging. Finding time in a hectic schedule necessitates precision; one change in your plans can throw you off track, rendering your entire day unworkable. If this is the case, a 10-minute workout during your lunch break can fulfill your current objectives. It takes little time to work out and receive the rewards. Even 10 minutes of vigorous physical activity on most days of the week can bring cardiometabolic advantages.
Consistency is essential. According to one study, 10-minute workouts are just as effective as 30-minute workouts if the total duration and intensity is the same at the end of the week.
Now that you are committed, the next step is to organize and incorporate your workouts into your weekly calendar. Use any quick and easy methods to exercise during your lunch hour.
Whole Body Circuit Training for 10 Minutes
You can do a lot in ten minutes, even a full-body workout. This total-body circuit workout can be done anywhere and with no equipment other than your body weight. That’s why it’s ideal for a lunchtime workout.
If you’re worried that bodyweight workouts won’t be hard enough, don’t be—studies have shown that they’re just as good for your health as a combination of aerobic activity and resistance training.
Full-Body Workout Example
Perform the following 4-5 rounds with no rest in between:
- Modified push-ups
- 10 chair (or step) triceps presses
- 5 lunges per side
- 10 mountain climbers
Interval Training for 10 Minutes
With limited equipment and very little time, interval exercises are ideal. The intervals can be changed to fit your skill level and experience, but they still give you a hard workout. Furthermore, research suggests that high-intensity interval workouts burn 28% more fat than moderate-intensity, long-duration workouts. The idea is simple: work hard for 30 seconds on a predetermined task, then work easy for 30 seconds or rest for 30 seconds. Repeat the 30-second on/30-second off intervals ten times or for 10 minutes.
Interval Workout Example
Complete 10 minutes of 30/30 intervals with one of the following exercises:
- Jumping jacks
- Jump rope
- Squats
- Toe touches
- Burpees
- Push-ups
- Jump squats
Workout Ideas for Your Lunch Break
Make the most of your midday workout by following these guidelines:
- Plan your workouts for the week ahead.
- Establish boundaries and be upfront; inform your team that you will work out during lunch hour. You’ll be likely to work out without distractions.
- Remember to eat! The best part about a 10-minute workout is that you still have time for lunch afterward.
- Bring suitable gym attire and any personal items you’ll need to freshen up afterward.
- On your phone, download an interval timer app that tells you when to work and relax.
Workout with Tabata
Tabata is another excellent workout that is ideal for your lunch break. According to research, Tabata training is one of the most effective high-intensity interval workouts for boosting cardiovascular health and increasing fat-burning potential.
Even though most people do it as a 16-minute workout, you can change the time and activities to fit your needs. In Tabata training, you work hard for 20 seconds and then rest for 10 seconds. Despite a respite every 20 seconds, the workouts are fast and keep you moving.
The Tabata Workout Example
Complete two rounds of each exercise:10-Minute AMRAP (As Many Reps As Possible)
- Squats
- Push-ups or modified push-ups
- Burpees
- Lunges
- Climbers on Mountains
AMRAP
For this workout, complete as many rounds as possible in 10 minutes. When time is of the essence, such as during your lunch break, a brief training such as an AMRAP can suffice. You can customize AMRAPs by selecting the workouts in your circuits. Here is an example of an AMRAP workout below.
AMRAP Workout Example
Get it in with in Ten Minutes is the plan; try to complete as many rounds of this circuit exercise before time runs out.
- Reverse lunge: five steps per leg
- Ten sit-ups
- Five squat leaps
- 15 lying leg lifts
Exercises You Can Do At Home
Workout with Resistance Bands for 10 Minutes
If you don’t have access to a gym it can be difficult to use your lunch as a time to exercise.
You may add some variety to your workouts by purchasing several reasonably inexpensive and small pieces of equipment such as resistance bands.
Resistance bands are needed for this 10-minute strength workout; you can usually find them online or at a local sports store.
Resistance Band Workout Example:
Do two sets of ten to twelve reps per exercise, with a 30-second break in between.
- Start in either an upright or seated position with the bands beneath your feet and perform a shoulder press. Bring the band to your front and place it on your shoulders. In a pushing action, raise the band above your head. Return to the starting place with caution.
- Place your legs straight on the floor. Tuck the band around your feet’s soles. Pull back on the resistance band with both hands, keeping your back straight and chest high. Pull with your back muscles only.
- Place the band under your feet for bicep curls, stand, or sit. Maintain a straight back and a high chest. Take hold of the band with both hands, underhand. Curl the band upward with your arms about shoulder-length distance; slowly begin at the starting point.
- Triceps kickback: Wrap the band around a doorknob or the leg of a desk and pause, then step back a bit before leaning forward. Bend at the hips while holding the band in front of you with one hand. Pull the band back, bending only at the elbow. Squeeze your triceps muscles. Slowly return to your starting location. Change to the opposite arm.
Beginner Workout with Resistance Bands
Your lunch hour is ideal for a fast workout, especially if finding time to exercise is challenging. The trick is to plan and be prepared; otherwise, you may have to choose between the option of working our or having lunch.
Getting started is the biggest challenge. What If you’re not sure what workouts or activities are right for you. If that sounds like you, it may be time to consult with a professional, such as a skilled personal trainer, who can take your lifestyle, tastes, and medical needs into account to help you build a program that works for you.
The Benefit of Doing a Quick Workout
Getting the most out of every minute is the goal of most busy people. If you are a multi-tasker working out during lunch can give you a sense of accomplishment towards staying physically fit cause you are not devoting much time to getting it done.
Dedicating 30 to 60 minutes to exercising can also be a great escape from everyday pressures. Block it out as time for you! Use it as a period of no interruptions from children or other responsibilities. Doing so can allow you to concentrate on your workout. And lastly, exercising releases endorphins, which improves your happiness.