Working from home doesn’t just save us time that used to be spent commuting, it also creates an opportunity for us to exercise during our lunch break. Back when most of us were still working in office buildings, we’d have to go to the gym, workout, shower, eat, and then get back to our desk all in a 60-minute span. Now that we can workout in our living room or home gym during our lunch break, it puts much needed time back into our day, allowing us to not only prioritize our fitness, but also make sure that we’re actually able to eat our lunch during our break, as well.
On days that we know we’re going to be working out, it’s important for us to eat a good breakfast in the morning, and have a small meal about an hour or two before we exercise. By doing this, we’ll be well-fueled for our midday workout. Then after our exercise session, we can eat a light, lower-fat lunch, which will be easier to digest after activity. A meal that promotes recovery will include protein (to stimulate muscle growth) and carbohydrates (to replenish depleted muscle stores).
We also have a shower right there in the other room if we break a sweat during our exercise session and want to freshen up before our afternoon meetings. Since our #WorkFromHome lunch break lends itself so well to a midday workout, here’s a simple, quick and easy at-home fitness program we can do during lunchtime.
#WorkFromHome Lunch Break Workout
In order to squeeze in a workout during our lunch break, we need to have a plan in place before we get started. So, make sure to carve out about 30 minutes in your day for a quick, full-body lunchtime workout. Then you can get your fitness on with this #WorkFromHome Lunch Break Workout that focuses on bodyweight exercises. This way you don’t have to worry about needing any equipment.
Warm Up (5 ½ Minutes Total)
Just because we’re working out at home, it doesn’t mean that we can skip our warm up. A proper warm up will allow us to loosen our muscles and get our blood pumping.
Jogging In Place (1 Minute)
Jogging in place is a cardio exercise that requires you to constantly move and contract your muscles, which can improve your muscle strength, stability, and flexibility. Jogging in place also elevates your heart rate and helps you burn calories. In order to maximize the benefits from jogging in place, you must use proper form. To get started, lift your right arm and left foot at the same time, raising your knees as high as your hips. Then switch to your opposite foot, quickly lifting your right foot to hip height as you move your right arm back and your left arm forward and up. Continue these movements until your timer goes off.
Rest For 30 Seconds
Bodyweight Squats (2 Minutes)
Sitting for long periods of time, like we do while we’re working from home, can impact our posture. Fortunately, squats can reverse the effects of prolonged sitting. Begin by standing tall with your arms held straight out in front of you and your feet slightly wider than hip-width apart. With your weight in your heels and your chest up, sit your butt back into a squat, without letting your knees go past your toes. Drive back up to the starting position and repeat. Do as many repetitions as you can in two minutes, while maintaining proper form.
Rest For 30 Seconds
Jumping Jacks (1 Minute)
Jumping jacks are a full body workout that can target major muscle groups, strengthen bones, and improve cardiovascular fitness and heart health. Stand up straight with your legs together and your arms down at your side. Then bend your knees slightly and jump. As you jump, spread your legs to about shoulder-width apart and stretch your arms out and over your head. Jump again and return your arms and legs to your starting position. Continue doing as many jumping jacks as you can for one minute.
Rest For 30 Seconds
Lunchtime High-Intensity Interval Training (20 Minutes Total)
High-intensity interval training (HIIT) is a time-efficient way for us to exercise and burn calories. It revolves around us working out as hard as we can for a short period of time, resting in order to recover, and then going hard once again.
Over the course of the next 20 minutes, we’ll perform each of the following exercises for 30 seconds and then rest for 30 seconds before moving on to the next one. We will do each of these exercises four times by the end of our lunchtime HIIT session. And if anyone feels like they need more rest time in between exercises, take it.
Push-Ups (30 Seconds)
A push-up is a total-body functional movement that’s excellent for increasing strength. It also has the added benefit of engaging your core and lower body. Start in a plank position with your hands about shoulder-width apart. Bend your elbows to 90 degrees, bringing your chest closer to the floor, and then push yourself back up to your starting position. Do as many push-ups as you can in 30 seconds, and then rest for 30 seconds before starting the next exercise.
Rest For 30 Seconds
Burpees (30 Seconds)
With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body. Start standing, jump down into a plank and then quickly lower yourself to the ground. Push yourself up from the floor, jump your feet towards your hands as you stand up, and finish the move with another standing jump at the top.
Rest For 30 Seconds
Single-Leg Deadlifts (Right Leg) (30 Seconds)
The single-leg deadlift is an effective exercise for strengthening and toning your butt muscles and improving your balance. To do a right leg single-leg deadlift, hinge forward at your hips, lifting your left leg back and up off the floor. Keep your right heel grounded, and reach down with your hands. Then return to your starting position and repeat.
Rest For 30 Seconds
Mountain Climbers (30 Seconds)
Mountain climbers are great for building cardio endurance, core strength, and agility. To do a mountain climber, get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Drive your right knee toward your left elbow. Then switch legs, pulling one knee out and bringing your other knee in. Keep your hips down, and run your knees in and out as far and as fast as you can.
Rest For 30 Seconds
Single-Leg Deadlifts (Left Leg) (30 Seconds)
To do a left leg single-leg deadlift, hinge forward at your hips, lifting your right leg back and up off the floor. Keep your left heel grounded, and reach down with your hands. Then return to your starting position and repeat.
Rest For 30 Seconds
Cool Down (4 ½ Minutes Total)
The same way that you should start your exercise session by warming up, you should also finish your workout by cooling down. A proper cool down helps to regulate blood flow, improve flexibility, and prepare your body for recovery.
Chest Opener With Forward Bend (30 seconds)
This stretch not only opens up your chest, it also stretches out your hamstrings. To do a chest opener with forward bend, stand with your feet hip-width apart. Interlace your hands behind your back and squeeze your shoulder blades together to stretch your chest. While keeping your legs straight, bend at your hips, tucking your chin and bringing your hands over your head. Make sure the back of your neck is relaxed as you do this. If the stretch is too intense for you, that’s perfectly fine. Just release your hands, place them on the backs of your thighs, and soften your knees. Hold for 30 seconds.
Figure 4 Stretch (1 Minute – 30 Seconds On Each Side)
The Figure 4 stretch opens up your hips and releases your glutes. Start by lying on your back with your knees bent and your feet flat on the floor. Lift your left leg and cross your left ankle over your right knee. Reach your hands around your right leg to meet under your thigh. Draw your right thigh toward you while keeping your torso pressed against the floor. Use your left elbow to gently press your left knee away from you as you draw your right thigh in closer. Hold for 30 seconds, and then switch sides.
Knee-To-Chest Pose (2 Minutes – One Minute On Each Side)
Lie on your back with your left leg bent or extended. Then draw your right knee in toward your chest, interlacing your fingers around the front of your shin. Hold this position for one minute. Then repeat on your opposite side for another minute.
Child’s Pose (1 Minute)
Child’s pose is a yoga pose that stretches the muscles of your low back, as well as your inner thighs. It promotes flexibility, stress relief, and helps circulation to your muscles, joints, and disks of your back. From tabletop position, sink back to sit on your heels, reaching your arms forward or alongside your body. Allow your chest to fall into your thighs, while breathing deeply. Then rest your forehead on the floor. You can hold this position for one minute, or up to three minutes if you have the time and it feels right.