We all know the benefits of working out—more energy, better health, the confidence that comes with knowing you won’t get winded taking the stairs. Consistency is key, but keeping to a routine isn’t easy. That’s why the lunch break workout is an untapped opportunity. Not only are you stealing back minutes from your day, you’re also giving your body a boost at the same time most people are prepping themselves for an afternoon crash. Here are two ways you can get and/or stay in shape in 20 minutes or less.
15 sets that each take 15 seconds—that’s where the workout gets its name.
Throw in a 15-second rest between sets and you get to something like seven minutes of high intensity, body-weight exercises that will leave you with plenty of time shower and get back to your desk. This is a five-day per week workout, and you’ll want to hit all five to get the full-body benefit. The exercises below are pulled from a recent week, but new workout videos are added to the 15x15 Instagram account each day.
Monday 8 lateral shuffle steps into lateral lunge
Tuesday 2 inchworm-to-4-push-up combos
Wednesday 12 legs-up/palms-down crunches
Thursday 10 tricep dips off chair with knee drive to chest
Friday 4 jump-over-the-ropes, 3 half-burpees, 14 mountain climbers
15-minute full-body dumbbell workout (15 minutes, obviously)
If you’ve got a few more minutes and access to dumbbells three to four times per week, this workout is a great full-body option. Complete one set of each exercise then rest one minute and repeat until you’ve completed three circuits. Make sure and check out videos of each exercise, and pay attention to form, especially on the modified Olympic lifts.
Clean and Press 6-8 reps
Squats 12-15 reps
Romanian Deadlift 12-15 reps
Two-handed Dumbbell Row 4-6 reps
Pushups Max reps
Do Something Consistently
Walking is better than sitting. Maybe you don’t have time to go to the gym, shower and get back to work on your normal lunch break—you can still take a break from your screen and get your blood flowing. Carve out the time. Make it a habit. You’ll be glad you did. And keep in mind, since we are talking about a lunch break, diet is just as important. You can work out as much as you like, but if you’re not giving your body the right fuel, you’re not going to see the results. That’s for another post.
For now, check out two products that will help you recover from whatever workout option you choose and bring you back fresher than you came into the office. Pit Boss Antiperspirant & Deodorant—assuming you worked up a sweat, this one’s somewhat self-explanatory. The residue-free formula is gentle on skin but protects from odor and wetness, leaving you high and dry for your afternoon meetings. Body Rehab Scrub & Muscle Soak helps soothe aching muscles, relieve tension and remove toxins from the body—and just about everything else you’d want post-workout. Too bad you have to go back to work.