Fitness & Exercise

30-Minute Lunchtime Workouts

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.” 

Streamline Grooming – Beauty in a Bag

Keep a bag with your sneakers, gym clothes, and basic grooming necessities stashed at your office so you’re always ready for a lunchtime workout. Women with long hair can tie it back to sweat-proof it.  “My favorite secret is baby wipes,” Johnson says. “They come in small packs and can get you cleaned up really fast so you don’t have to wait in line for the shower.” (You might not want to share that particular secret with your work colleagues!)

Bring Your Lunch

“Pack your lunch ahead of time so you don’t have to waste time waiting in line,” Johnson suggests.  To stave off hunger and keep your energy up, she recommends a small pre-workout snack.  “Twelve almonds or six whole walnuts are a good idea.” Corsello adds that cottage cheese and an apple or some oatmeal are also smart choices.

Skip the Post-Workout Calorie Fest

“One mistake people make is that they figure, Hey, I just burned 300 calories, I can have a cheeseburger,” Johnson says. In a word, don’t. You’ll wipe out almost all the benefits and feel frustrated with yourself afterward.  And the last thing you want to do is sabotage your post-exercise calm.