It’s that time of year again: the weather is nice, the sun is shining, and you have a few hours to kill. What do you do? If you’re like most people, you head to your local fitness center or gym to work out. But is that really the best option? Starting your day with a long workout can be daunting, especially if you have a busy schedule. That’s why we’ve put together an easy exercise routine that you can do during your lunch break. Not only will this routine help improve your fitness levels, but it will also give you some breathing room so you can focus on your other tasks. So go ahead and get active—it’s the perfect way to spend your lunch break!
What you’ll need
If you’re looking for easy workouts that you can do during your lunch break, check out these five options.
1. Take a walk: A brisk walk can help boost your energy and mood, and it’s a great way to get some exercise while you eat your lunch. Pick a route that’s close to where you work, so that you can finish up in less than 15 minutes.
2. Do some push-ups: Push-ups are one of the most fundamental exercises, and they’re also simple enough for beginners to do. To make them more challenging, try doing as many push-ups as you can in 30 seconds or less.
3. Jump rope: Jumping rope is another great way to burn calories and build muscle strength simultaneously. It’s also a great workout for beginners—just make sure that you keep your pace slow at first so that you don’t injure yourself.
4. Play catch: Playing catch is another classic outdoor workout that can be done with minimal equipment. Simply toss a ball back and forth between friends or family members for 30 minutes or more, and watch as your muscles work overtime!
5. Walk on the treadmill: If all else fails, why not take advantage of the conveniences of today’s technology by working out on a treadmill? Treadmills are often equipped with built-in sensors that track your speed and incline, making it easy to stay on track while you eat your lunch
How to do the workout
If you’re looking for an easy workout that you can do during your lunch break, check out these five workouts.
1) Running: If you’re a fan of running, this is the perfect workout for you. All you need is a good pair of shoes and some open space. Start by warming up by walking or jogging for 5 to 10 minutes. Once you’re warm, start running at a comfortable pace and work your way up to your top speed. You can do this workout anywhere from the park to your own home.
2) Swimming: Swimming is another great exercise for those who are looking for an easy workout. It’s low impact, so it’s great for beginners and those who are afraid of falling on their face. Plus, it’s a great way to relax and have some fun! To start, find a pool that isn’t too crowded and swim laps according to the time suggested by the pool staff. As you become more comfortable with swimming, try swimming freestyle or breaststroke.
3) Pilates: Pilates is another great exercise that can be done during your lunch break. It’s a gentle form of yoga that helps to improve balance and flexibility. To start, find a chair or bench big enough for you to sit in comfortably with your feet flat on the ground and shoulder-width apart. Place one hand behind your back and place the other on your stomach Inhale slowly through your nose then exhale completely through your mouth
How often to do the workout
If you’re looking for easy workouts that can be done during your lunch break, check out these five options.
1. 30-Second Workout: This quick and easy routine includes squats, lunges, and push-ups. Complete it three times apiece for a one-minute workout.
2. 15-Minute HIIT Workout: This high-intensity interval training (HIIT) workout is perfect if you’re short on time. Do each exercise for two minutes, with a one-minute break in between each set.
3. 30-Minute Cardio Circuit: This cardio circuit features exercises like jumping jacks, squats, and steps. Do the entire circuit three times for a full workout.
4. 10-Minute Cardio Workout: If you only have ten minutes to spare, this basic cardio routine will get the job done. Start by walking briskly for five minutes, then do a series of stationary cardio exercises for five more minutes.
5. 30-Minute Strength Training Circuit: This simple but effective routine includes squats, bench presses, and rows. Do the circuit three times for a complete workout
Cardio Workouts
Lunchtime cardio is a great way to get your heart rate up and burn some calories. There are a lot of different types of lunchtime cardio workouts that can be done in any location, including at work, at home, or even at a park.
1. Parkrun. This popular 5K run can be done anywhere there’s a sidewalk or running track. Just download the free app and start your run!
2. Running on the treadmill. If you have access to a treadmill, this is another great option for lunchtime cardio. Setting the speed to a medium or low level and running for 30-60 minutes is an easy way to work up a sweat and burn calories.
3. Jog around the block. If you don’t have access to a treadmill or park, try jogging around the block instead. A quick 10-15 minute jog will help you get your heart rate up and burn some calories.
4. Jumping jacks. Another easy exercise that can help you burn calories is jumping jacks – just make sure you take breaks between sets so your muscles don’t get too tired!
5. Yoga poses for beginners . If you’re new to yoga, participating in beginner poses may help ease into a more vigorous workout later on. Try standing poses, back bends, and warrior 1 pose (a seated forward bend). These are all simple poses that will help you tone and strengthen your body while burning calories!
Mixed Martial Arts Workouts
There’s no need to head to the gym after work hours anymore if you want to stay in shape. With a few easy workouts, you can get your body moving without leaving your desk. Mixed martial arts workouts are perfect for busy people because they require very little space and can be done in short bursts.
Here are five MMA workouts that you can do during your lunch break:
1) Jumping jacks: Start off by doing a set of 20 jumping jacks on one foot. Switch feet and do another set.
2) Burpees: Perform a set of 10 burpees with each leg alternating.
3) Kettlebell swings: Hold a kettlebell with both hands above your head and swing it back down to your hips. Do 3 sets of 8 reps each arm.
4) Plank variations: Start out on all fours with your elbows and toes pointed forward, then lift your torso up until your chest is touching the ground, holding for 30 seconds. Try different plank positions such as side plank, bridge pose, or hand-to-foot plank position. Keep your core engaged throughout the entire exercise by keeping your abs pulled in towards each other and extending your hips upward and toward the floor. hold for two minutes at least before switching sides.
The following three exercises are great for targeting the entire body: Push-ups: Place hands shoulder-width apart on the ground about 18 inches away
Strength Training Workouts
1. Yoga
2. Strength training
3. Lunges
4. Push-ups
5. Squats
6. Hiking
7. Boot camp workouts
Cool-downs and stretching
Oftentimes, our days are packed with so much to do that we don’t have time for a proper break. But that doesn’t mean you have to skip your workout altogether! In fact, you can still get in a good workout while taking a short lunch break. Try one of these easy workouts:
1) Pilates: This great exercise is perfect for people who want to tone their body without having to go too heavy. You can do it at home or at the office, and it’s also great for people who are short on time.
2) Yoga: This ancient exercise is a fantastic way to stretch and relax your body. It’s also great for people who want to improve their balance and flexibility.
3) Cardio boxing: If you’re looking for a challenging workout that won’t take too long, try cardio boxing. It’s an intense form of boxing that is great for burning calories and toning your body.
4) Dance: If you’re feeling energetic after lunch, why not try some dance? There are many different types of dance that can be done at home or in a class setting.
All of these exercises are easy to do and will help you feel energized and ready to take on the rest of your day.