3 Lunch Break Workouts That Deliver Results

Want to get in better shape, but you think you don’t have the time? Here are three lunch break workouts that will keep you fit and trim.

Thigh exercise

Requiring nothing but five minutes of your time, this exercise is separated into 40-second bursts and five-second breaks.

This is followed by the squat hold, in which you sink down with your hands toward your chest, going down as low as you can.

Repeat these exercises until 5 minutes are up.

A great way to tone your entire body, yoga takes just 15 minutes a day.

Stand with your hands by your side and feet and hips distance apart
Draw your shoulders away from your ears and closer together on your back
Stack your hips, ribcage, and head in one vertical line
Take 10 gentle breaths
Roll your shoulders and neck
Inhale and lift your arms over your head
Lift from the sides of your waist and stretch up
Exhale as you take your arms out behind you at a 45-degree angle
Bend at your hips and extend your chest so your torso is elongated
Take your palms or fingertips to the ground and then crossing your forearms and holding opposite elbows with your hands
Let your head hang heavy and bend your knees
Lie on the ground with your knees on the floor and your back arched
Walk your hands to the front of the mat
Extend your arms
Keep your hips above your knees as you rest your forehead on the mat between your arms
Draw your shoulders onto your back, sending your heels toward the ground.

Begin in a push-up position
Engage your core
Bend your elbows and lower body toward the floor and press back up
Bring your left knee to the outside of your left elbow and pause for two seconds
Return to starting position
Do another push-up
Bring your right knee to your right elbow
Return to start and do 30 reps

Straighten your body from head to heels
Lower your body toward the floor
Engage your core and bend your elbows
Straighten your arms and quickly jump your feet forward to outside of your hands
Jump back to previous position
Do 30 reps

Sit with your knees bent, feet and hands on the floor by your hips
Push up with your knees over your ankles, your hands under your shoulders
Push back your lower hips between your arms until your legs are straightened and your weight is evenly distributed between your hands and feet
Bend your knees
Push your hips back up to the previous position

Exercising is only half the battle. The other half is eating healthy. Here are some tips for packing a healthier lunch for work:

When cooking dinner, make extras and pack up the leftovers.
Schedule a meal prep day in which you make large batches of healthy meals you like and divide them up to take to work during the week.
Pack your lunch before going to bed rather than in the morning.
Invest in some quality storage containers so your food always stays fresh.
Consider re-purposing leftovers to keep your taste buds happy. For instance, if you made tuna sandwiches the night before, try making a tuna salad for lunch.
Balance your lunches. Always eat one fruit, one vegetable, some protein, and a complex carbohydrate.
Pack foods you enjoy eating to stay motivated.

Lunch break workouts are growing in popularity — and for good reason. You can easily burn fat in just under 30 minutes a day.

“10 Lunchtime Workouts Under 30 Minutes,” Self, December 14, 2013.
“20-Minute Lean Mass Lunchtime Workout,” Muscle & Fitness, March 27, 2015.
“The Ultimate Lunch-Hour Workout,” Fitness, February 4, 2009.
“Want to Work Out at Lunch? Here’s How to Do It in Under 60 Minutes,” Health, May 24, 2016.