Easy Workouts To Do During Lunch Breaks
So you’ve found the motivation to start doing daily workouts. You’re ready to start taking control of your fitness level and reap all the rewards that regular exercise will give you. Now you just have to find the time to do them…
We all know how busy life can be, and often the idea of slotting a workout into your already hectic schedule can be a bit of a nightmare. Maybe you don’t like the fan of waking up an hour earlier and getting your sweatpants on first thing. Maybe you don’t want it to eat into your evenings because you’re too tired or because that’s your designated time for relaxing and socialising. And obviously you’re working during the day, so you can’t do it then. Or can you?
Your lunch break is the perfect time to fit in a quick and easy workout that will allow you to capitalise on that hour in the middle of the day and find a way of making it a productive one. The following workouts can be adapted for any kind of fitness/skill level and can be done absolutely anywhere - all you need are your exercise clothes. And don’t worry, all of these workouts can be done in the space of 5-30 minutes so you’ll still have plenty of time for a bite to eat!
1. Push-ups
How do I do it?
Start in a high plank position with your hands shoulder-width apart. Bend your arms at the elbow, lowering your chest as close to the floor as you can, then return back to the high plank position. Repeat for as long as you like.
Why should I do it?
The classic push up is a great exercise to help develop your full body strength and resistance, as well as your balance and flexibility. Push-ups are also a great calorie burner so can be a very effective part of your routine if your workout aim is weight loss.
2. Squats
How do I do it?
Begin standing with your feet slightly wider than hip-width apart. Tighten your stomach muscles and lower yourself down as if sitting in an invisible chair, making sure your knees do not go past your toes. Straighten your legs back to lift yourself up and return to the original standing position. Repeat for as long as you like. (Note: you may want to keep your arms fully extended in front of you to help with balance).
Why should I do it?
Squats are a great exercise to engage and strengthen your core, as well as targeting some of the muscles in the lower body, such as your glutes, quads and hamstrings. They also improve your posture and mobility, helping to reduce the risk of pain or injury in the lower back. Despite not being an aerobic exercise, squats can also be an effective exercise for burning calories when performed at high intensity.
3. Lunges
How do I do it?
Stand with your feet hip-width apart, keeping your back straight and shoulders back. Take a step forward and slowly bend both knees until your back knee is just above the floor. Stand back up and then repeat, alternating legs.
Why should I do it?
Similar to squats, lunges are another great multi-purpose exercise that has a variety of benefits. Lunges have a positive effect on muscle strength and resilience, as well as balance, flexibility and the body’s co-ordination. They double up as a great stretch for your leg muscles, but also as a great part of your workout by themselves.
4. Crunches
How do I do it?
Lay down on your back, planting your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body to a sitting up position, keeping your head and neck relaxed. Inhale and return to your original position. Repeat for as long as you like.
Why should I do it?
Crunches are one of the best exercises for toning your abs and burning belly fat - studies have shown that even just 10 minutes of crunches can burn more than 50 calories! They also help to improve the health of your gut and digestion, since they involve pushing and pulling the abdominal muscles, putting positive pressure on your gastrointestinal movements. Similar to pelvic floor exercises, this can help aid healthy bladder and bowel movements, as well as facilitating smooth digestion, enhancing immunity and metabolism.
5. Jogging
How do I do it?
Lace up your running shoes and go for a quick jog around the block.
Why should I do it?
Even just a quick jog can be a great way to improve your cardiovascular fitness, dramatically improving your stamina, endurance and overall fitness level. It can also help to strengthen muscles and bones, improve your mood, and is a great calorie-burner!
As well as being able to better fit these workouts into your schedule, there are a whole host of other advantages to exercising in the middle of the day. Research has shown that we are at our peak performance later in the day, with higher glucose levels allowing us to exercise harder and tackle more intense workouts, burning more calories. It also has the additional perks of helping to regulate your body clock, reducing the stress and tension that you may be experiencing because of work, and to avoid that mid-afternoon slump that we tend to experience.
So why not give some of these lunchtime workouts a try and see how you get on?
