3 workouts you can do on a lunch break

December 05, 2017

3 workouts you can do on a lunch break

In this busy day and age, time is precious, therefore workouts you can do on a lunch break will help you achieve your fitness goals.

Most of us are constantly deciding how we are going to spend the small amount of free time we do have. Boot camp or sleep in? Gym or work drinks? It can be difficult to manage how to fit it all in.

However, there is one slice of largely under utilised time most of us do have, and that's a lunch break.

So here are three FREE workouts you can do in well under 60 minutes to help you achieve your health goals...

Workout #1 - 21s

Warm up:

Light jog, 10 x hip flexor walking lunges, 10 x bodyweight squats, 5 x walkout to push up, 10 x alternating toe taps.

The workout:

Complete the workout without any major breaks but take small water breaks as and when you need them. Time yourself to see how long it takes you.

  • 21 x push ups
  • 21 x walking lunges (each leg)
  • 21 x sit ups
  • 21 x squat
  • 21 x mountain climber (each leg)
  • 18 x push ups
  • 18 x walking lunges (each leg)
  • 18 x sit ups
  • 18 x squat
  • 18 x mountain climber (each leg)
  • Then 15 / 12 / 9 / 6 / 3 of each of the exercises.

Cool down and stretch

 

Workout #2 - Countdown circuit

Warm Up: Light jog, 10 x hip flexor walking lunges, 10 x bodyweight squats, 5 x walkout to push up, 10 x alternating toe taps.

The workout:

  • 100 x skips
  • 90 x step ups (45 each leg)
  • 80 x crunches
  • 70 x squats
  • 60 x mountain climbers
  • 50 x push ups
  • 40 x tricep dips
  • 30 x jumping jacks
  • 20 x reverse lunges
  • 10 x burpees

Don't forget to cool down and stretch.

Workout #3 - Pyramids

Warm Up: Light jog, 10 x hip flexor walking lunges, 10 x bodyweight squats, 5 x walkout to push up, 10 x alternating toe taps.

The workout:

Interval 1:

  • 5 x push ups
  • 5 x squats
  • 5 x jumping jacks
  • 5 x mountain climbers (each leg)
  • Fast run for 30 seconds
  • Recover for 30 seconds

Interval 2:

  • 10 x push ups
  • 10 x squats
  • 10 x jumping jacks
  • 10 x mountain climbers (each leg)
  • Fast run for one minute
  • Recover for 45 seconds.

Interval 3:

  • 15 x push ups
  • 15 x squats
  • 15 x jumping jacks
  • 15 x mountain climbers (each leg) 
  • Fast run for 2 minutes
  • Recover for one minute
Interval 4:
  • 20 x push ups
  • 20 x squats
  • 20 x jumping jacks 
  • 20 x mountain climbers (each leg)
  • Fast run for three minutes (looking to cover around 700m)
  • Recover for 2 minutes

After Interval 4, you've reached the top of your pyramid. Now you have to repeat everything on the way down, from Interval 4 and finishing with Interval 1. This workout should take you around 35 minutes.

Click here to find out more about having a Personal Trainer lead workouts to your workplace or school.