Finding time to work out can sometimes be tricky. You have plans of hitting the gym after work but then find out one of the kids appointments get moved. Or you plan to get up early only to have a rough sleep the night before and have trouble not sleeping through all your alarms. Sometimes the only way to get in a workout is to get in a Quick 30 Minute Lunch Time Workout.
Benefits to working out at lunch
No one likes to site all day, heading to meeting after meeting after meeting. Getting up and stretching is very important and beneficial to your mind, body and overall wellbeing. Getting in a quick 30 minute workout at lunch helps with:
- Increased productivity: Exercise has been shown to improve cognitive function and mental clarity, which can lead to increased productivity and focus at work. By taking a break to exercise during your lunch break, you can return to work feeling refreshed and energized, ready to tackle the rest of your day with renewed vigor.
- Improved health: Regular exercise is important for maintaining good health and preventing chronic diseases like heart disease, diabetes, and obesity. By fitting in a workout during your lunch break, you’re taking an important step towards improving your overall health and wellbeing. Additionally, exercise has been shown to boost the immune system, which can help prevent illness and reduce sick days.
Read on for some low impact, quick, lunchtime moves.
Quick 30 Minute Lunch Time Workout Moves
Body Weight Exercises
Here are some great bodyweight exercises that can be done in a 30-minute lunch break.
Legs
- Squats – Squats are a great lower body exercise that target your glutes, quads, and hamstrings. Aim for 3 sets of 15 reps.
- Lunges – Lunges are another great lower body exercise that work your glutes, quads, and hamstrings. Aim for 3 sets of 10 reps on each leg.
Upper Body
- Push-ups – Push-ups are a classic upper body exercise that work your chest, shoulders, and triceps. Aim for 3 sets of 10 reps.
- Tricept Dips – Tricept dips are an arm exercise that targets the back to firm the back of the arm. Aim for 3 sets of 10 reps.
Core
- Plank – The plank is a great core exercise that targets your abs and lower back. Hold for 30 seconds to 1 minute.
- Russian Twists – Russian twists are another great core exercise that targets your obliques. Aim for 3 sets of 20 reps each. This exercise can be done with or without additional weight(s).
Cardio
- Mountain climbers – Mountain climbers are a high-intensity exercise that work your abs, glutes, and legs. Aim for 3 sets of 20 reps.
- Burpees – Burpees are a full-body exercise that work your arms, chest, abs, and legs. Aim for 3 sets of 10 reps.
- Jumping jacks – Jumping jacks are a great cardiovascular exercise that gets your heart rate up. Aim for 3 sets of 30 reps.
- Step-ups – Step-ups are a lower body exercise that target your glutes, quads, and hamstrings. Aim for 3 sets of 10 reps on each leg. These are a great exercise for offices with lots of stairs.
Make sure to warm up before your workout and stretch afterwards to prevent injury and improve flexibility. With these exercises, you can get a great workout in just 30 minutes during your lunch break!
Nutrition
When you swamped at work with back to back meetings, eating right can be difficult. However, here are some pre and post-workout snack and meal ideas to help you fuel your body for exercise and stay energized throughout the workday.
Pre-workout snacks:
- Apple slices with almond butter
- Greek yogurt with berries and granola
- Banana with a handful of nuts
- Whole grain toast with avocado and tomato
- Hard boiled egg and a slice of whole grain toast
- Small smoothie made with fruit and protein powder
- Oatmeal with nuts and berries
Post-workout meals:
- Grilled chicken or fish with roasted vegetables and sweet potato
- Brown rice or quinoa bowl with mixed veggies and grilled tofu or chicken
- Whole grain wrap with hummus, veggies, and grilled chicken or tofu
- Turkey or veggie burger on a whole grain bun with sweet potato fries
- Lentil or chicken soup with whole grain bread
- Stir-fry made with veggies, quinoa, and chicken or tofu
- Salmon or tuna salad with mixed greens and whole grain crackers
It’s important to fuel your body with nutrient-dense foods before and after exercise to help support muscle recovery and repair, and to provide energy for the rest of your workday. Aim for a balance of complex carbohydrates, lean protein, and healthy fats to help keep you feeling satisfied and energized throughout the day.
Clothing and Attire
When working out, whether it is before, during, or after work you want to be comfortable. If you are comfortable, you enjoy working out so much more.
You want to look for clothing that is breathable, that can wick away moisture but that is comfortable and nonrestrictive. For some great clothing options check out WodBottom
Footwear is also very important and one thing to consider when shopping for athletic shoes, is what kind of workout you plan on doing. If you are going to be do high cardio, look at running specific shoes; if it’s weights and some cardio, look for a cross trainer. Make sure your shoes are light weight, have good cushion, arch support, breathable and are the right size.
Conclusion
Overall, working out during your lunch break can help you feel better physically and mentally, and can improve your productivity and focus at work. So why not take advantage of that midday break to get moving and take care of your health?
