Lunchtime Fitness: How To Fit In A 30 Minute Gym Workout

Gym Workout

There are as many reasons as there are hours in the day to avoid working out: You tell yourself in the morning that sleep is more important than exercise and that you’re too weary after work. But what if you could discover an extra hour that didn’t interfere with your work, family, or sleep?

We introduce you to the 30-minute gym workout, a famous exercise routine gaining traction in gyms and offices around the world. You’ll notice that you’re relaxed and feel more accomplished during the rest of the day. And there’s a chance that having less time to eat will result in you eating less.

On the other hand, squeezing exercise, and lunch into your regular lunch hour necessitates acquire some advanced planning and unique tactics. 

Pro tip: Always keep athleisure attire handy and avoid working out in normal clothing.

Here’s how you get the most out of 30-minute lunchtime workouts:


  • Core circuits

You use your core muscles for almost everything you do (including sitting at your desk), so strengthening them during your lunchtime fitness sweat sesh can boost your activity throughout the day. It might also be straightforward: Perform each of the four core exercises below for 40 seconds, with a 15-second break in between (or substitute your ab-focused favourites). 

Rep the sequence five times more, pausing for one minute between each cycle. After all that core work, you might find that you’re sitting a little taller after lunch. 

  • Bicycle crunches
  • Oblique V-ups
  • Reverse crunches
  • Russian twists


  • 30-minute HIIT

High-intensity interval training (HIIT) can help you improve speed and stamina rapidly if you want to get the most value for your fitness money. Choose ten exercises from the list below to perform for 45 to 60 seconds each. 

Cycle through them all two or three times, pausing when necessary. We also suggest warming up for a few minutes to loosen up tight muscles and get your blood flowing after a long day at the computer- try arm circles, running in place, high knees, or another mobility exercise that will get you sweating.

  • Speed skaters
  • Inchworms
  • Push-ups
  • Mountain climbers
  • Plank hold
  • Plank jacks
  • Flutter kicks
  • Bunny hops
  • Jumping jacks
  • Squat jumps
  • Lunges (with weights plates)
  • High knees
  • Supermans
  • Sit-ups


  • Cardio + Strength HIIT

Can’t get enough high-intensity interval training (HIIT) for lunchtime fitness? This DIY workout is a present that keeps on giving. Choose six or seven of the aerobic and strength routines below, or substitute your favourites. You can also switch things up with a warm up run on the treadmill.

Perform each exercise for 45 seconds, pausing for 15 seconds in between. Rep the sequence four times more. An excellent midday HIIT session includes a few minutes of dynamic warm-up and static cool-down stretches on both ends.

  • High knees
  • Burpees
  • Lunges
  • Jump squats
  • Side-to-side hops
  • Single-leg deadlifts
  • Weighted squats
  • Tricep dips
  • Bicycle crunches
  • Plank rows


Bottom line

But what’s the advantage of working out in the middle of the day? Exercising in the afternoon can provide you with the boost of energy you need to get out of a slump and finish the day strong – both literally and metaphorically.

You don’t even need an hour to reap the benefits. Whether you like milder action throughout your work or prefer cardio intervals, this 30-minute gym workout from trainers can help you make the most of your breaks.

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