Six Ideas for Lunchtime Workouts

Performing a workout at lunchtime is very simple. Keep in mind that you must eat beforehand and then rest for long enough so that your lunch will properly digest. Not allowing enough time for digestion before exercising can cause certain health issues.
Six Ideas for Lunchtime Workouts

Last update: 01 March, 2019

The typical excuse for not doing exercise is a lack of time. It’s time, therefore, to take advantage of those few minutes that you have during the middle of the day to exercise in the best way possible. In this article, we will share six ideas with you for working out during lunchtime.

Nowadays, the pace of life leaves little time for extra activities. Between work, housework, and having to sleep to replenish energy, there are many tasks that are overlooked. Exercise is an important element that’s often forgotten. Exercise can help you have the body of your dreams and it can also help to reduce the stress and tension that accumulates during the day.

A wise routine to carry out is to try and train before having lunch. This way, you will feel better when you eat. It will also reduce the risks of poor digestion, cramps, and embolisms. The routine you perform before lunch should be short and effective. Try the following exercises:


There’s no better exercise for a quick and intense workout than burpees. It can be said that burpees work the whole body. Burpees can tone the abdominal area, legs, and arms. It’s also a cardiovascular exercise that can help burn calories. Try to perform 5 sets of ten burpees.



A yoga session can help you relax and cleanse your mind. It might be just what you need in the middle of the day to connect with yourself and put your stress aside. Choose your favorite yoga positions and perform them for 30 minutes. You can burn up to 180 calories in one session of yoga. Be sure to try out new positions in order to prevent the exercise from becoming monotonous.


Running cleans the arteries and lungs. It also increases resistance and helps the body’s defenses. In addition, running is a great way to have fun. All you need is a pair of good sports shoes and some comfortable clothes. This is an exercise that has the power to revitalize you during the middle of the day.


HIIT stands for high-intensity interval training. As the name implies, this training method is about performing intense exercises at short intervals. HIIT is a very effective and ideal lunchtime exercise since it does not take a lot of time. Here are a few HIIT exercises you can perform:

  • Squats
  • Push-ups
  • Squat jumps
  • Planks
  • Crunches
  • Skipping
Jump rope


TBC can burn fat and tone muscles in just 30 minutes a day and stands for total body conditioning. Total body training is characterized by using links and steps in workouts. Sessions are usually high energy and they include both cardio and strength exercises. Performing TBC at lunchtime will provide you with enough energy to face the rest of the afternoon.

Zumba fitness

Zumba fitness is a great way to stay in shape. Each Zumba session is a fun and effective workout. Zumba sessions usually involve Latin and urban rhythms to burn fat and tone muscles through dancing. Here are the different types of Zumba:

  • Tonic.
  • Step.
  • Circuit.

Choose the Zumba workout that suits you and the one that will meet your goals, which may be losing weight, toning or improving coordination. The good thing about Zumba is that you don’t need to attend a gym to perform it. You can simply buy a DVD and train from the comfort of your home or office.

Warm up and stretch

It’s extremely important to warm up before working out. The body needs time to prepare for exercising in order to avoid injuries. It’s also important to stretch after your workouts in order to stabilize your heart rate and prevent cramping.

Working out at lunchtime is a fresh and interesting way for busy people to stay in shape. Try to implement these exercises in your routine in order to obtain the body of your dreams. They will also help you to lead a healthier lifestyle.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Sperlich, B., Wallmann-Sperlich, B., Zinner, C., Von Stauffenberg, V., Losert, H., & Holmberg, H. C. (2017). Functional high-intensity circuit training improves body composition, peak oxygen uptake, strength, and alters certain dimensions of quality of life in overweight women. Frontiers in Physiology8(APR).
  • Kravitz, L. (2011). HigH-intensity interval training. American College of Sports Medicine, 1–2. Retrieved from
  • Van Kleef, E., Shimizu, M., & Wansink, B. (2011). Food compensation: Do exercise ads change food intake? International Journal of Behavioral Nutrition and Physical Activity8.
  • Gladwell, V. F., Kuoppa, P., Tarvainen, M. P., & Rogerson, M. (2016). A lunchtimewalk in nature enhances restoration of autonomic control during night-time sleep: Results from a preliminary study. International Journal of Environmental Research and Public Health13(3).
  • Vendramin, B., Bergamin, M., Gobbo, S., Cugusi, L., Duregon, F., Bullo, V., … Ermolao, A. (2016, December 1). Health Benefits of Zumba Fitness Training: A Systematic Review. PM and R. Elsevier Inc.
  • Nieri, T., & Hughes, E. (2016). All about having fun: Women’s experience of Zumba fitness. Sociology of Sport Journal33(2), 135–145.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.