For most people, a “lunch break” means exactly what it sounds like, you grab a bite in between meetings or projects. But for others who want to stay fit and healthy, a lunch break is just another opportunity to work out.
You can squeeze in a midday workout to perk up the senses. Staying an hour or two at the gym will leave you exhausted and sweaty. But a 20 to 30 minute workout won’t. It does the opposite, you’ll feel more energized, relaxed.
The key to a good lunch break workout is to performing big body moves and lifting heavier weights. This way, you get the most out of your 20-minute break! It’s also important to perform controlled, slow movements. This brings more resistance to the muscles. It will accurately target certain muscle groups.
If you’re serious about fitness and you want to add a midday workout to your routine, you can try our own 20-minute exercise:
NOTE: Do this series of exercises within 20 minutes. For beginners, do five sets of six reps with 15 to 30 seconds rest in between sets.
Deadlift with Press
Stand with your feet hip-width apart. Hold a 10-pound dumbbell with your right hand. Now, push the hips back shifting the weight just below the knees. Push the hips forward and pull the weight to the chest. Rotate the palm away from you and press the weight directly overhead. Then, reverse the movement, going back to the starting position. That’s one rep. Do six reps on each side.
Single-Leg Dumbbell Row
Tone those legs with this intense exercise. Start by holding a dumbbell in either hand. Stand on your right leg, bend forward and raise your left leg behind you. Keep the arms straight, palms facing the leg. Row the weights to your chest with the elbows out then lower. Do six reps on each leg.
Go down on all fours in a classic pushup position. The body should form a straight line from head to heel. Keep the back flat then bend the elbows to lower your body. Do this as slowly as you can. This way, major muscle groups in the chest are activated. Go back to the starting position. That’s one rep. Now do 12 to 15.
Split Squat with Arnold Press
Hold two five pound dumbbells above shoulder height. Keep the elbows bent and palms facing to you. Take a giant step with your right foot forward and bend both knees. Hold this position then press the weights overhead. Rotate the palm away from the body. That’s one rep, do six reps on either side.
Anchored Side Leg Raise
Lie on your side left, keep the legs and hips stacked. The arms should be straight out at shoulder level. Now, hold a dumbbell with both hands. Lift both feet several inches off the floor while keeping the upper body steady. Maintain this position for a two to five seconds, that’s one rep. Now do 10 on either side.