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Write Lunchtime Workouts Into Your Calendar continued...

“If you’re worried that your boss will give you flak, you might want to talk to him or her first,” says Lisa Johnson, certified personal trainer, Pilates instructor, and owner of Studio Elle Pilates in Brookline, Mass. “Ask them to let you try it for week. Tell them you’ll be calmer and more productive. If you’re getting your work done, there shouldn’t be a problem.”

No matter how great a boss you have, chances are you’ll need to keep your workout to 30 minutes to leave enough time to get there, change, and clean up afterward. “You don’t want to be stressed and anxious about getting back,” Corsello says. If you want to do cardio and tend to sweat a lot, you probably need to keep it to 30 minutes to allow time for showering or stick to strength-training. “If you can get to the gym four weekdays, you can divide it up to do 30 minutes of cardio twice a week, and strength-training the other two times,” suggests Johnson. “Then on weekends try to schedule a longer session.”

Make the Most of Your Lunchtime Workout : Try Circuit Training

When you have limited time, it’s more important than ever to make the most of it. The key to getting maximum results in 30-minute lunchtime workouts is circuit training, moving from one set of exercises to the next with no break in between.

“Start with a 3-to-5 minute warm-up to get your heart rate up,” says Corsello. “The goal is to target all your major muscles groups, upper body, core, and lower body. For instance, you can start with your lower body, doing lunges and squats. As soon as your legs are fatigued, move right away to your upper body,” Corsello says. That way you give your legs a break without wasting a minute. “Then you can repeat the cycle – just keep moving and you’ll burn more calories.”

No Gym? No Problem

If you can’t get to a gym, simply take a hike most days. “Just put on sneakers and get out there,” Johnson says. “If you walk for half an hour a day and maintain a relatively healthy diet you can lose 10 pounds in a year.”

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Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

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Beats
PER
Seconds