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Workouts You Can Do in Your Lunch Hour


Workouts You Can Do in Your Lunch Hour

What would you rather do with your lunch hour: spend it at your desk checking your emails or head to the gym for a quick and effective workout that will take you a step closer to your fitness goal? 

According to a recent study by Leeds Metropolitan University, people who workout at lunchtime reported feeling about 15% more productive after exercising and left work feeling more satisfied. Fitting your fitness fix in to your lunch break also means you won't have to get up at the crack of dawn to exercise before work, or let it eat into your social life by working out in the evenings.

Right, so now we've persuaded you of the many benefits of working out at lunch, it's time to choose a workout that will bring the maximum results from your limited time in the gym. As always, we're here to help. These short sessions will give you a fantastic workout, plus leave you enough time to freshen up before heading back to the office.


Cardio session

Choose a cardio machine and spend the session running, cycling, rowing, climbing stairs, etc. as fast as you can with no break until 20 minutes is up. Make a note of the distance covered and aim to beat it during your next 20 minute cardio session. Believe us, it soon gets addictive!

Weights session

Spend 30 seconds on each exercise, then rest for 30 seconds. Complete the set four times.

Dumbbell bench press: lie flat on the bench with feet on the floor and a dumbbell in each hand either side of your chest. Lift your arms towards the ceiling until the dumbbells almost touch then slowly return to the start position

Cable tricep pushdown: stand with feet hip-width apart and the bar at chest level. With elbows against your body and knees slightly bent, push down until elbows are almost fully extended, then slowly return to the start position

Kettlebell swing: stand with feet hip-width apart, then squat down, grab the kettlebell with palms towards you and stand up. Swinging from the hips bring the weight up to chest height with arms straight, then allow the weight to swing back between your legs and repeat and keep swinging

Lat pulldown: Sit with knees bent at 90 degrees so your legs just touch the padding. Stand up and grab the bar and sit down again. As you pull the bar towards your chest, lean back so your core muscles get engaged

Leg press: place your legs shoulder width apart on the platform then lower the safety bar and push the platform away from you until your legs are fully straight. Slowly return to the start position and repeat

Group exercise session

Classes are a great way to stay motivated as you're working out with like-minded people, plus they're ideal for people short on time who like to be told what to do to get the most from their session. With over 50 free group exercise classes on offer each week there's something to suit all fitness goals, so check out your gym timetable to discover the classes on offer during your lunch break. You might just discover a new favourite workout. 

HIIT session

For a workout that you could easily complete in your lunch hour, high intensity interval training also known as HIIT is a great way to exercise, burn fat and torch calories. Check out our free HIIT workout videos suitable for all fitness abilities at Click play, follow the moves and smash your workout!


For workout tips and ideas to help improve your fitness, whether your goal is to lose weight, tone up or build strength, check out the video below.

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