3 Lunchtime Workouts to Get You Moving

Finding time in the day to squeeze in some exercise can feel like an impossible task, and leaving your desk at lunch is unheard of in most office environments. But by stepping away from your screen and incorporating some more movement into your day, not only will you feel great but it’ll help boost your productivity levels too.

Whether you have 5 minutes or half an hour, we’ve pulled together our three favourite lunchtime workouts for every fitness level to get you moving and those endorphins flowing.

Tip: Remember to start small and monitor for any blood glucose reactions and changes. Talk to your doctor about what to expect as a healthy baseline. Check your levels before and after exercise and take note of fluctuations and changes.

1. Walk it out

(5 – 30 mins, easy)

Change into comfortable shoes and hit the pavement! Begin with a slow walking pace to warm-up and work your way up to a brisk stride. Pick a new route each day and power walk to that new lunch spot. You’ll get away from the office, be able to explore the neighbourhood, fit in some exercise AND you’ll return to your desk clear-headed and feeling happier. Now that’s productive!

2. Step by step

(5 – 30 mins, intermediate)

Ready to take it up a notch? Great! Stairways are free and you’ll find them almost everywhere. Challenge your legs, glutes and core to work hard while bumping up your heart rate. Warm up by walking up and down a flight of stairs 3-4 times at a slow, easy pace. When you’re ready to step it up, increase your speed to a fast walk. Start small and see how many flights of stairs you can fit into your lunch break. See if you can beat it tomorrow! And if your office building has a lift, start taking the stairs instead.

3. Weigh it up

(5 – 30 mins, intermediate)

Find an empty room, or a grassy area outside. You’ll need a bit of room for our full body weight circuit. Set your own pace and see how many of the exercises you can fit into 30 minutes. When you’re ready to pick up the pace, try to fit in two rounds of the circuit into your lunch break!

  • 10 body weight squats
  • 10 push ups (keeping your knees on the floor is fine!)
  • 10 walking lunges
  • 10 dumbbell rows (use a 2L milk container from the fridge)
  • 20 jumping jacks

Don’t worry if you’re not sure where to start. Take our suggestions and make them yours! If you can only manage a 5-minute walk in your lunchbreak that’s fine – just try building up to 15 minutes over the course of a few weeks.

What’s really important is to give it a go and find incremental ways to increase the amount of structured and incidental exercise you’re getting throughout the day.

Slowly work your way through a series of goals that suit your fitness levels, and don’t forget to speak to your health care professional such as a qualified Exercise Physiologist to design an exercise program tailored to your needs.

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Finding time in the day to squeeze in some exercise can feel like an impossible task, and leaving your desk at lunch is unheard of in most office environment...
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