6 Simple Tips for a Quick but Effective Lunch Workout

Yes, you can squeeze in that lunch workout! credit: TCLMsLoo

So, you only have 30 minutes for lunch, and it’s your only time to work out. Impossible to get a good lunch workout, you say! How is that possibly enough time, you ask?

The key to fitting in an effective workout during your lunch break is by being efficient, both in your workout prep and during the workout itself. Short bursts of high-intensity exercise will make your quick workout just as effective as any other. In fact, research has shown that just 15 minutes of exercise can give you almost the same effects as a 60-minute workout if you kick up the intensity.

If you are nervous about being sweaty and gross or drained and tired the rest of the day, don’t fret. Your lunch workout shouldn’t leave you drained—it should leave you feeling energized for the rest of the day and way better than any energy drink or afternoon vending machine trip ever could.

Lunch workouts make perfect sense: lunch is a meal meant to fuel you up and energize you for the remainder of the afternoon, making it the perfect time to fit in an energizing workout, too. Just follow these tips to ensure you have enough time to exercise and get ready for work again afterwards.


  1. Sylvia says

    Ok I’m so bringing my workout ball to the office! Jacknifes and side crunches!!!
    Maybe I’ll pick up some weights too
    And here I was complaining I don’t have enough time at the gym to do everything 

  2. Jonathan Aluzas says

    Good ideas. I think the key points are:

    Make sure to bring your gym clothes/accessories
    Have a workout already prepared
    Keep it simple, short, but intense
    Don’t be dependent upon equipment
    Give your best

    If you honor all of these principles you’ll be able to insert killer training sessions into your day, every day.

  3. Erin says

    Great ideas, but it’s hard to pull of the squats and lunges in an office in NYC! Will have to try it in an empty office while everyone else is out to lunch!

  4. Emma says

    Wow such a good ideas, but it’s hard to pull of the squats and lunges in an office in NYC! and i promise with you that i will apply these.

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