Please ensure Javascript is enabled for purposes of website accessibility

8 Ways To Make The Most Of Your Lunch Break For A Healthy Exercise Routine

A man engaged in a healthy exercise routine, holding two dumbbells during his lunch break.
Read Time: 6 minutes

Table of Contents

The mid-day lunch rush to the gym is a real event. For many of us working out before or fast work is our normal route, however, some people might not want to wake up and work out before work. Or have a busy life outside of work. 

Time is a valuable commodity, and you may not have enough of it to fit in a workout on your lunch break. However, working out on your lunch break can really help you get some exercise into your busy schedule.

If you work out during your lunch break, you will be able to come into the office with a clear head and stay focused for the rest of the day.

To get the most out of your lunch break exercise routine, here are eight tips to boot your mid-day gains.

1.) Mark Your Calendar

You might have heard that creating a workout schedule and following it is good for your gains. This same strategy works the same with your lunch break training.

When you are trying to juggle multiple meetings and a long work list, it can be easy to just power through your lunch. Make sure you schedule busy times for your lunch break so that you can take that time for yourself.

It can be helpful to schedule sometime each day to get exercise. For example, walking, doing HIIT workouts, going on bike rides, or finding a park to do bodyweight exercises can be beneficial.

2.) Be Mindful of Your Workload

Taking the time to exercise can be difficult, but it is important to try and make time for it. Making time for exercise can be difficult, but it is important to try and find ways to fit in a workout occasionally. If you want to lose weight, you need to spend your lunch hour exercising. Exercise is the key to weight loss success.

If you have a gym at your work, make use of it. This saves time commuting to somewhere to exercise, and it’s probably free.

It is important to plan your workout intensity by what you have going on during the day. If you have a meeting shortly after your lunch break, it would be unflattering to look like a sweaty strawberry. Choose an exercise for the day that coincides with your work schedule.

3.) Find Some Place Close

If you want to stay healthy and fit, it’s important to take the time to walk or drive around your work area and see if there is a gym or studio nearby.

Finding a place to exercise near your work can help you stay active and mix things up so you don’t get bored with only walking and bodyweight exercises.

Planning ahead is always a good idea, as you never know what you will find when looking for information.

4.) Find a Workout Partner

Working out is hard, but the best way to make it easier is to find someone to work out with. Having a friend or coworker that you can count on can help motivate you to stay committed to your workout routine.

If you want to improve your relationship with coworkers or stay in shape, consider scheduling a meetup with a buddy.

Find ways to make fitness fun with a friend.

5.) Make Exercising During Lunch a Habit

Getting healthy is the result of following a consistent regimen of exercise, eating right, drinking enough water, and getting enough sleep.

If you can make your lunch workouts into a habit, it will be much easier for you to get in shape. Scheduling different exercises for different days will involve more coworkers and help you make progress towards your goal.

Midday workouts can help break up the monotony of a day and give you a chance to reset your mind. Exercise has also been shown to be energizing, so it will help you stay focused during the rest of your day.

6.) Work Your Schedule When You Can

There are ways to squeeze in a bit of exercise even if you don’t have a set schedule.

If you only have 30 minutes for lunch, take an hour’s lunch and make up the last 30 minutes at the end of the day. This way, you can still get a workout in without it being an inconvenience.

Sometimes you need to think outside the box with your schedule.

7.) Try to Have a Little Flexibility in Your Timing

There is no set lunch schedule for jobs that don’t have one, but you are free to take your break for lunch when you have downtime.

If you are able to make flexible scheduling work instead of setting rigid exercise appointments, you can simply slip away and get a workout in whenever you have time.

When multitasking, don’t be afraid to jump on a conference call while you are walking. This way, you can get some exercise and still accomplish your work-related tasks.

8.) Take a Walking Lunch

Walking is a great way to burn calories, get some exercise, and improve your overall health. Taking a walk during your lunch break will also help you clear your head.

For lunch, bring something that is easy to eat and will not require much preparation time. A salad, bowl of soup, or something that can be heated up quickly works best. Eat before or after your walk and enjoy the fact that you finished another workout.

Last Words

The hardest part about exercising during your lunch break or any time for that matter is to make a plan and stick to it. Thinking about exercise doesn’t get you anywhere, so make a plan and put it into action.

If you cannot work around the exercise restrictions that your job imposes, it is important to make time to work out as soon as possible after work.

The first few weeks will be tough – the new atmosphere, new habits, and new people can be confusing. But as you get into a rhythm and start to see results, it will become easier and more enjoyable to maintain your weight loss goals.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

Trending Topics

Shopping cart
Sign in

No account yet?

Start typing to see posts you are looking for.