5 Ways to Sneak in a Quick Workout Over Lunch

I get it. You’re busy. You work full time, the house needs cleaning, grocery shopping needs to be done, etc. Where on earth do you find time for you? All you really need is 30 minutes a day. That doesn’t seem like a lot, but when you’re living in fast-forward like almost all of us are, 30 minutes is almost impossible to spare.

Most employers allow a 30- to 60-minute lunch break. For those on the shorter end, I realize it’s a tight squeeze, but honesty 20 minutes is better than nothing. Here are some tips on how to sneak in a quick workout over lunch.

5 Ways to Sneak in a Quick Workout Over Lunch

1. Take the stairs. Almost every building has a stairwell. Toss on your sneakers, put in your headphones and get climbing! Before you know it, you’ve checked off your workout for the day.

2. Go for a walk or run. Everyone needs a little fresh air and some vitamin D. So get up, get out and get lost for a bit! If the weather creates an obstacle, find an inside loop to tackle. Some wellness programs even have facility walking maps available.

3. Lift. Keep a pair of hand weights in your desk and hit the nearest conference room for a strength training session. You can cover every muscle group by focusing on different movements. If the hand weights are too much, use your own bodyweight. It’s just as effective.

4. Do some yoga poses. Calling all yogis! Keep an extra mat in the office, hit that conference room and get your Namaste on. Invite others to join. Working out as a group helps keep you consistent and on track.

5. Try your employee gym or fitness classes. Some wellness programs are upping their game by offering employee gyms or fitness classes. If you’re lucky enough to have this opportunity, take every advantage.

And When Your Lunch Workout Is Done …

If you followed these tips then, CONGRATS! You snuck in a quick workout over lunch but actually need to go back to work now. How do you avoid not smelling like B.O. the rest of the day, especially if your employer doesn’t have a locker room? No problem! You care enough to work out, so you’re kind of a badass anyway, which means you don’t mind roughing it a bit. Wash your face (touch up that makeup if needed), lotion, spritz off with your fave body spray, reapply deodorant, toss on some fresh clothes and you’re off.

Oh, but you still need to eat? No problem for you with your on-the-go busy lifestyle. Pack a smart lunch and enjoy it at your desk or during your next meeting. This is life and neither is perceived as out of the ordinary (other than the fact that you’re a ROCKSTAR for kicking your to-do list in the butt!).

NO EXCUSES. Conquer today and every day! —Nichole

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10 Comments
  1. NARESH KUMAR says:

    awesome article very simple and easy to follow anybody can do and stay fit.

  2. Vani Ahlers says:

    Fabulous article!

  3. Wilton says:

    Going on a walk outside is definitely the best one imo. Lets you get out of the office for a bit, which is good for you mentally seeing as sitting in the office all day tends to drive people insane. Or maybe that’s just me!

  4. Nice!! After sweating it out at the gym, the last thing you should prefer is to undo your hard work. We often break our own diet rules thinking we deserve it. So these essential workout habits are very important in order to have a fit and healthy lifestyle.

  5. Hempextract says:

    Amazing post very helpful for us nice tips thanks for share.

  6. Ryan Green says:

    Amazing content as always! There’s always time to fit a quick workout in! Keep up the excellent fitness blogs.

  7. Stormy says:

    These are great ideas, I use to run up and down our stairs when I needed a little “refresher” at work. I always felt good for a while after.

  8. Mahi says:

    very good article, thank you for sharing very simple and use full tips, keep it up.

  9. Ashley says:

    great advice! what do you recommend as a nutrition bar? I eat these bars and they are super good and delicious i recommend you try them. only 100 calories! http://amzn.to/2GelDap

  10. Healthy eating is very important and essential for our body. In addition, other harmful ingredients such as preservatives and trans fats make these foods even more damaging to the human body. Some of the most unhealthy foods in the world include high-sugar cereals, sugary coffee drinks, canned soup, margarine, soda, processed lunch meats, ice cream and frozen french fries. Also, prefer to use good supplement after the workout in order to increase hgh for bodybuilding.