Sometimes you just have to use the time you have. Whatever time you have. For some of us, the only time we are alone or free might be our lunch break. By eating while you work, you can free up this time to get a quick workout in.
Now, there are a few problems with using lunch to workout. Obviously, you don’t want to return to work a dripping sweaty mess. But you probably don’t have time to take a shower afterwards either. That said, our lunchtime workout focuses on heavier lifts and slower repetitions. The result? A strength workout that will still burn fat and help you make it through the second half of your workday.
Do 3 circuits of these 5 exercises for a quick 25 minute(ish) lunchtime workout!
Exercise 1: Elevated Push-ups (10 reps)
These are the same as standard push-ups, except you are going to prop your feet up on something, such as a stool. The higher your feet are up, the more force it requires to do your push-ups. You’ll be surprised how much more difficult they actually are.
A few tips:
- Count to five as you go down and come up. The slowed motion will work your muscles harder.
- Concentrate on keeping your core tight.
- While you don’t want your butt up in the air, you also don’t want to let your hips drop toward the ground. Concentrate on keeping your body in a straight line.
- Try to go as close to the ground as possible. The more range of motion, the better you work your muscles.
Exercise 2: Dumbbell Clean and Press (12, 10, 8 reps)
This move will work your shoulders, chest, triceps, delts, and even those thighs. Hold two dumbbells in front of you with arms hanging down. Squat down slightly, then fire up and bring the dumbbells up to shoulder level. Follow that up with a shoulder press, then return to starting position. Below is a good YouTube tutorial.
Exercise 3: Single Arm, Single Leg Dumbbell Row (12, 10, 8 reps on each side)
Work your back, legs, and your core with this move as you squeeze to maintain balance.
1. Hold a dumbbell in your right hand.
2. Stand on your left leg.
3. Bend your knee slightly.
4. Bend forward at the waist until your upper body is parallel with the ground, simultaneously pushing your right leg back for balance and lowering the dumbbell almost to the ground.
5. Row the dumbbell up to the side of your body for one rep.
See how Trainer Kai Wheeler does it here.
Exercise 4: Side Plank Dumbbell Reach (12, 10, 8 reps on each side)
Kill those obliques and banish the muffin top with this move. Lie on your left side with legs straight and your left forearm on the ground propping you up. Push your hips up into a side plank. Now with your right hand, grip a dumbbell and lift it straight up into the air. Pause and return the dumbbell to the ground for one rep. Check out iEliteAthlete’s tutorial here:
Exercise 5: Dumbbell Split Squats with Curls (12, 10, 8 reps, switching legs halfway)
Muscles worked: Thighs, butt, and biceps. In this exercise, you can put your back foot up on a bench, or keep both feet planted firmly on the floor. Hold two dumbbells down to your sides. Put your right leg forward and left leg back. Lunge down low, but don’t let your back knee touch the floor. Don’t let your front knee go in front of your toes. As you lunge down, curl both dumbbells. Switch front leg halfway through your reps.
See how it’s done in this YouTube video.
Remember, experiment with how much weight you can lift. Start light while you get the form down. Then lift as much weight as you can without breaking form.