Fitting in a lunch-break workout is one of the best ways to train. You don’t have to get up especially early as you might for a morning session, and you’re not as tired and sluggish as at the end of the day.
In our experience, training at lunch will also send you back to your desk full of energy and endorphins to help you crush the afternoon of work to come, and completing a gym workout will make your midday meal even more enjoyable. It does make timing what to eat before the gym a little tricky, so it’s wise to block out some desk time in your diary.
We have enlisted some top personal trainers to provide 15-, 30- and 45-minute sessions, because we know that everyone has different amounts of time to exercise at lunch. Before you choose your workout, make sure you factor in how far you have to travel, how long you take to change, and how much thought you put into selecting your lunch afterwards.
The longer sessions involve some big moves like barbell squats, but the 15-minute workout is suited to all abilities and requires only a pair of dumbbells. If you’ve just started a fitness kick and want a longer session, try this gym workout for beginners.
Whichever session you go for, we’re confident that all these lunch-break workouts will help you make the most of your time.
Full-Body 45-Minute Workout
“If you’ve got time, this is the most complete option,” says trainer Adam Wakefield. “It will build strength and muscle, but also burn fat. Do four workouts like this a week and change the exercises each workout.”
1 Front squat
Sets 3 Reps 6 Rest 60sec
Hold a barbell at the top of your chest with your palms facing up and your elbows as high as possible. Lower into a squat until your thighs are parallel with the floor, then drive back up.
2 Barbell deadlift
Sets 3 Reps 6 Rest 60sec
From standing, bend at the knees and reach down to grasp a barbell with your hands shoulder-width apart. Keeping your back straight, lift the bar explosively to your mid-thighs by using your legs and pushing your hips forwards. Then lower it slowly back to the ground.
3 Bench press
Sets 3 Reps 8 Rest 60sec
Lie on your back on a bench and grip the bar with your hands a little wider than shoulder-width apart. Bring the bar down to your chest as you breathe in, then push it back up as you exhale.
4 Barbell Pendlay row
Sets 3 Reps 8 Rest 60sec
From standing with a slight bend in your knees, bend at the hips and lean over until your back is parallel to the ground. Grasp a barbell in an overhand grip and lift it to your abdomen, keeping your back parallel to the ground. Then lower the bar back to the floor slowly.
5A Dumbbell biceps curl
Sets 3 Reps 30 Rest 60sec
Stand holding dumbbells by your sides with your palms facing forwards. Bend at the elbow to curl the weights up to your chest.
5B Dumbbell lateral raise
Sets 3 Reps 15 Rest 60sec
Stand holding dumbbells by your sides with your palms facing you. Lift the weights out to the sides until your arms are parallel with the floor. Keep your elbows slightly bent throughout.
5C Walking lunge
Sets 3 Reps 30 Rest 60sec
From standing, lunge forwards with your right leg and lower until both your knees are bent at a 90° angle. Then step forwards with your left leg into another lunge.
Express 30-Minute Workout
To pack more into less time, start with a superset and end with a circuit. “You could do this two days a week,” suggests trainer Will Purdue. “On the second day, switch the bench and squat for deadlift and row, and change the exercises in the circuit.”
1 Back squat
Sets 5 Reps 5 Rest 60sec
Stand with your feet shoulder-width apart and a barbell held in both hands resting on your back shoulder muscles. Sit back into a squat, then drive back up.
2 Bench press
Sets 5 Reps 5 Rest 60sec
Lie on your back on a bench and grip the bar with your hands a little wider than shoulder-width apart. Bring the bar down to your chest as you breathe in, then push it back up as you exhale.
Next, do 40 seconds of work and 20 seconds of rest at each of these stations, rest a minute and repeat for a total of three circuits. Done!
3A Jump squat
From a standing position, lower into a squat, then push back up and leap as high as you can. Land softly and go straight into another squat.
3B Press-up
Get into an elevated plank/press-up position. Lower until your chest is close to the floor, then push back up. Try not to let your elbows flare out to the sides during the movement.
3C Bear crawl
Crawl forwards on your hands and feet, moving the limbs on the same side of your body at the same time.
3D Medicine ball slam
Stand holding a medicine ball in both hands. Raise it above your head, then slam it into the ground, squatting down at the same time to catch the ball on the first bounce.
3E Oblique crunch
Lie on your back, then turn your hips so your weight is on your right side. Curl your left arm, shoulder and chest towards the middle of your body. Reverse the movement and repeat on the other side.
All-Out 15-Minute Workout
“If time’s short, use the ‘every minute on the minute’ or EMOM format,” says Wakefield. “Start a timer, do all the reps of the exercise, and rest for the remainder of the minute before restarting. You should be able to rest for ten to 15 seconds each minute. If you’re unable to complete the set amount of repetitions and exercises each minute, then think about reducing the reps.”
Do this EMOM workout for 15 minutes.
1 Press-up
Reps 10
Get into an elevated plank/press-up position. Lower until your chest is close to the floor, then push back up. Try not to let your elbows flare out to the sides during the movement.
2 Goblet squat
Reps 10
Hold a dumbbell or kettlebell against in both hands against your chest with your palms facing upwards. Lower into a squat, then push back up.
3 Dumbbell bent-over row
Reps 10
Holding a dumbbell in each hand, bend at the hips until your back is parallel to the ground, letting your arms hang down. Row the weights up to your chest, then lower them slowly back to the start.
More Ideas For Lunch-Break Workouts
- This EMOM Workout Makes For A Great Lunch Break Session
- A Full-Body HIIT Workout For Your Lunch Break
- Five Tips For Fitting In An Effective Workout During Lunch
