Get Fit on Your Lunch Hour With These 5 Tips

Lunch breaks. The hour we spend all morning counting down to. We then spend the hour either running round trying to get all of our errands done or on the daily mail website.

At least that’s how it was for me. Until recently that is. I have come to realise that the most valuable thing we have in this life is time. No matter what we do we can never, ever, no matter how hard we try, get a refund on it (at least in the present day. Who knows what the future holds though). The realisation of this has imprinted on me that we should make the most of everything and not waste our precious time.  There is always time to be productive and lunch hours are no exception.

All to often lack of time is used as an excuse not to work out. Guess what guys, we all have the same 24 hours in a day – you, me, Beyoncé, Bill Gates, The Rock – yep, same 24 hour period per day! So make it count. The Rock’s days are so busy that he gets up at 4am for his workouts! Now I’m not suggesting you take it to that extreme unless it takes your fancy to do so but my point is, you definitely do have time to workout. Put your lunch hour to good use and fill that hour of nothingness with something meaningful.

Dont believe you have time to workout on your lunch hour? Read the 5 helpful tips below and go put them to the test. come and correct me if I’m wrong😉

Tip Number 1:  Location

If your gym is a 5 minute walk away, winner! Obstacle one is complete! If however, your gym is a 15 minute drive away from your place of work, chances are that by the time you got there and changed it would be time to leave again. In this instance, you would simply have to find an alternative area to train be it a friends house, the local park or even an empty (spacious) boardroom. If you still cannot access one of these areas then there are always pathways where you can go for a power walk or run.

Tip number 2: Time Allocation

Obviously, a lunch hour does not equate to 1 hour in the gym. You have to allow for travel, changing, showering etc.

More than likely, a lunch hour translates to around 20 minutes of actual gym work.

My break down usually looks a little something like this:



Tip number 3: The Session

choosing an appropriate workout is vital. A full weight training session on legs in your lunchtime; Now that is getting a little over optimistic!

Eradicating as many outside variables as possible will assist in the smooth operation of your planned session. Make sure that you aren’t solely relying on specific pieces of equipment by planning back up exercises for use in the event that the machines you initially intended to optimise are already occupied. This will also save you from a bad mood! We’ve all been there and had sessions that haven’t gone to plan and we’ve left the gym in a big paddy. Not how you want to return to work for the afternoon!

If you intend to do a weight training session, choose a smaller muscle group to work on. Leave the bigger muscle groups to a day when you are not so restricted and you can allocate the appropriate time required. Trying to rush through a lengthy session in twenty minutes is more than likely, only going to result in injury.

Alternatively, opt for a different type of training session. Maybe HIIT or even better if you’re on more strict time contraints choose Tabata which is a 4 minute workout!

Additionally, if you are at a gym then chances are they have a class on which has taken into account that it is lunchtime and planned the session accordingly.

Tip Number 4: Prepare.

Session complete and you’ve stayed within the allotted time frame! Well done! Now, after such success in the main event the last thing you want is to be late back to work because of changing room faff nor do you want to return sticky, sweaty and wearing your top inside out!

To avoid this and continue the success of a lunch time workout make sure you have everything you need in your gym bag when packing it the night before. Also, take note of where everything is – wash bag is in the front section, towel in the main section etc.

Dry shampoo and a hair bobble ladies – we can work miracles with those 2 items alone! No need to panic about washing and blow drying your hair in 5 mins.

Quick rinse, dry off, spritz of body spray, get dressed, dab of powder to touch up the make up and we are good to go!

And last but definitely not least,

Tip number 5: Lunch

Now I know you didn’t think I was going to forget about the most vital part of the lunch break! Food! Glorious food.

I tend to eat at my desk but for many I know this isn’t an option. In this instance, you need to think quick, on the go type lunches. The most nutritious, especially post workout, is probably a protein shake with a handful of nuts and a price of fruit.  That would be my choice anyway.

So there you have them. Go forth and have a productive lunch hour workout! Let me know how you get on.


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