Workout on Your Lunch Break Without Being a Sweaty Mess

Here are five ways to fit in a lunchtime workout into your working day:

• It’s a free and easy way to achieve some cardio during your lunch hour. Simply grab a friend and go!

• Set some fitness goals to do a lap of your workplace and build from there. The physical activity of a brisk walk is a perfect midday workout to increase your heart rate and get weight loss benefits. No gym bag required!

• According to the Department of Health if all Australians did an extra 15 minutes of brisk walking five days a week it would reduce disease potentially caused by inactivity. So you don’t even have to go too far to fit a walk into your lunch break workout.

Yoga is another lunchtime workout option to warm-up in the cooler months:

• It will give you a full body workout without the sweat session as you can participate at your own pace.
• You don’t need an expensive membership as there are one off classes available at gyms to add your middle of the day routine if you have one close by.
• The Australian Fitness Academy maintains that regular yoga will improve your concentration and focus which will help you in your workday.

Cycling is a perfect way to give you a good cardio session to increase your heart rate in your lunch time workout:

• Cycling uses every muscle group so burns carbs and enhances weight loss. A friend to chat to will make a great workday option if you have little time for discussing the weekend during the day!

• If you have capacity you can even to cycle to work or get your bike to work on the train. Always go at your own pace and if you do any high intensity interval training, don’t forget to cool-down.

• Cycling is free, it improves your overall health and reduces traffic and is great for the environment.

If the weather is an issue, you could always do a mini workout if you have a spare office available in your workplace even if there is no locker room:

• In the same amount of time it takes to travel to a gym you can do some crunches, pushups and jogging on the spot. Maybe your colleagues could join in for a fun HIIT circuit which you can check online!
• If there are any weights available you could include this in your work out. If weights are no available cans of food will suffice for some weight bearing activity or you can use your own body weight with a chair. You can use your imagination and improvise.
• Improving muscle strength will protect you against injury and assist balance and flexibility. There is also the added weight management and increased muscle-to-fat-ratio according to Betterhealth.vic.gov.au.

At the end of your lunch break always allow enough time to cool down. This is as important as the warm up:

• Do some stretching in your post-workout. It is important to stretch every muscle group. Try to ensure the upper body has a good stretch particularly if you have done any strength training or pushups.

• You can easily bring a workout band to work to assist with stretching. Try placing a band over your foot and do some lunges to get a good stretch in the quadriceps.

• Really enjoy your cool down and take your time, you deserve it!

• Now that you are ready to go back to work you will be pleasantly surprised post-workout that not too much time is needed to achieve your fitness goals.