The Roze Team shares some beneficial and achievable exercises that can be done during your lunch break.
Work, taking care of the house, and driving kids to additional activities beyond those during school could make it hard to find time to work out. It takes precision to carve out time in your busy schedule; one false move could cause your day to go awry. If so, fitting a 10-minute workout into your lunch hour can be all you need to stay on task and achieve your activity objectives.
Exercise doesn’t have to take up a lot of your time to be effective. Most days of the week, even 10 minutes of intense exercise is enough to speed up the metabolism of the heart.
Consistency is the secret. According to one study, as long as the total time and intensity remain the same towards the end of the week, 10-minute workouts are just as effective as ones that last 30 to 60 minutes.
Planning your workouts and fitting them into your weekly routine is the next step once you’ve decided to get started. These quick and simple exercises can be done during your lunch break.
Whole Body 10-minute Loop
You can get a lot done in ten minutes, including a full-body workout. You don’t need any special equipment for this total-body circuit workout; you only need your bodyweight. That is what makes it such a terrific workout for lunch.
Don’t worry if you’re worried that bodyweight exercises aren’t physically demanding enough; research has shown that they have the same positive effects on physical health as combined aerobic exercise and resistance training.
Typical Whole-Body Workout
Perform 4-5 rounds without stopping, as follows:
- 10 crunches
- 5 pushups (or modified push-ups)
- 10 chair (or step) the triceps press
- 5 lunges on each side
- 10 mountaineers
Ten-minute Interval Training
When you’re pressed for time or don’t have access to a lot of equipment, interval exercises are fantastic. They still give you a hard workout and can be changed to fit your skills and level of experience. Also, studies show that high-intensity interval training burns fat 28% better than moderate-intensity, long-duration training.
The idea is very simple: do a set exercise for 30 seconds at your absolute maximum effort, then do a light exercise or rest for 30 seconds. For a total of 10 rounds, or 10 minutes, repeat the 30 second on/30 second off intervals.
Interval Workout Model
Choose one of the exercises below and do it 10 times for 30 seconds each:
- Jack-knife jumps
- Jumping rope squats
- Touches toes
- Burpees
- Push-ups
- Squat jumps
Lunchtime Exercise Advice
Use these suggestions to maximize your lunchtime exercise:
Plan your workouts a week in advance.
Set limits and be open with your team; let them know you’ll be working out and taking a lunch break. You’ll be more likely to exercise uninterrupted in this manner.
Remind yourself to eat! The nicest part about a 10-minute workout is that it leaves you with time for lunch.
Bring everything you’ll need to change into afterward, as well as proper training attire (think body wipes, a hair brush, a sports bra, sneakers, and socks).
Install an interval timer app on your phone to keep track of when you work and when you rest.
Tabata Exercise
Tabata is yet another excellent exercise that is ideal for your lunch break. According to studies, Tabata training is one of the best high-intensity interval workouts for boosting fat-burning potential and enhancing cardiovascular health.
You can modify the length and workout to suit your needs, however, a 16-minute session is more typical. Tabata training consists of 20 seconds of maximal effort and 10 seconds of rest. Despite breaks every 20 seconds, the exercises are fast-paced and keep you on the go.
Tabata Exercise Examples
Each exercise should be repeated twice:
- Squats
- Burpees
- Push-ups or variations
- Lunges
- Rock climbers
10-Minute AMRAP
The definition of AMRAP is as many reps or rounds as possible. As many rounds as you can complete in 10 minutes will be used for this exercise. An AMRAP will be effective when time is of the essence, such as during your lunch break. By selecting the exercises you perform in your circuits, you can customize AMRAPs however you like. Here is an illustration of an AMRAP exercise:
AMRAP Workout Examples
The next circuit should be completed as many times as you can in ten minutes:
- Reverse lunge with 5 steps per leg
- 10 sit-ups
- 5 jump squats
- 15 lying leg lifts
Resistance Band Strength Workout for 10 Minutes
Without access to a gym, working out over your lunch break can be difficult. Fortunately, you can purchase some reasonably priced, small pieces of equipment to add some variety to your workouts. Resistance bands are necessary for this 10-minute strength-training session; you can frequently get them online or at a nearby sports shop.
Examples of Resistance Band Exercises
Exercises should be done twice, with rest intervals of 30 seconds in between sets.
Standing or sitting with the bands under your feet, perform a shoulder press. Set the bands up at your shoulders and bring them to the front of your body. The band should be pressed up and over your head. Return cautiously to the starting position.
Sit on the floor in a row while keeping your legs straight. Wrap a resistance band around your feet’s soles. Then, keep your chest up and your back straight as you pull back while grasping the resistance band with both hands. Make sure you use your back muscles to pull.
Bench presses: With the band under your feet, you can stand or sit. Keep your chest high and back straight. Hold the band in an underhand grip with both hands. Curl the bands upward while keeping your arms about shoulder-width apart. Then, carefully return to the beginning position.
Tricep kickback: Wrap the band around a desk leg or doorknob for support. Grab the band with one hand in front of you, take a small step back, then lean forward and bend at the hips. Only bend your elbows while pulling the band back. Pull in your triceps. Slowly revert to your starting position. Change to the other arm.
Fitness Tips from the Roze
In particular, when finding the time to exercise is difficult, your lunch break is the ideal opportunity to squeeze in a fast workout. Planning ahead and being ready are crucial; otherwise, you risk skipping your workout or lunch.
The most challenging thing is deciding where to begin. A certified personal trainer can help you create a program that works for you by considering your lifestyle, tastes, and medical requirements if you are unsure of what exercises or activities are appropriate.
Important Questions Answered
What advantages do quick workouts have?
Short workouts allow you to reap fitness rewards without committing a lot of time. This is ideal for people who frequently don’t have an hour or more to workout due to busy schedules.
Why should you exercise while you’re eating lunch?
If you don’t have much free time, your lunch break might be a good opportunity to exercise. It gives you a focused 30 to 60 minutes to work out without interruptions from kids or other duties. Additionally, physical activity releases endorphins, which might improve your happiness at work.
How do you balance exercising and eating during your lunch break?
You will need to schedule your workout to end with adequate time for you to eat if you don’t have any other time to eat than during your lunch break. That requires planning and scheduling your workouts so you can finish on time and still have time for your dinner.
The Roze explains how these lunch break exercises can be done to improve your health and overall wellbeing.