If you’re struggling to find time to workout, you don’t need to resort to getting up at 4:00am or spend all your evenings in the gym. The feeling of not having enough time to exercise is enough to discourage many of us before we even begin. So, while we’re still waiting for that time machine, we have two choices: continue as we are, struggling to fit in a workout, or make better use of the time we do have.
Lunchtime workouts are a surprisingly effective solution. Whether you can spare just 10 minutes or a full hour, you can fit in a workout consistently, five days a week, without sacrificing other important aspects of your life. Exercise offers a wealth of benefits that we don’t always associate with the workplace, but what if we could combine the two?
Even short bursts of activity can make a big difference. For example, a 2021 study published in Nature found that just 10 minutes of moderate-intensity running can improve executive functions such as memory, flexible thinking, and self-control. Short periods of exercise can also help manage blood sugar levels and reduce the risk of type 2 diabetes.
Working out at lunchtime can supercharge your afternoon, helping to reduce those 3:00pm energy dips and cravings, provide mental clarity after morning meetings, and boost productivity. Use the time to escape the office environment, or perhaps use it as an opportunity to connect with colleagues. Lunchtime workouts are convenient, flexible, and effective.
Preparation
Regardless of your work setup and lunch break length, there are a few ways to prepare for success:
- Have a plan; know what you are doing ahead of time. Deciding in the moment can lead to procrastination. Try a lunchtime gym class to remove the pressure of having to plan your own exercises.
- Block out your diary; don’t allow meetings to be scheduled.
- Make it a scroll-free session. Scrolling while moving, or even between sets, can easily take over and reduce the intensity. Use this time to get away from screens.
- Plan your lunch. Have something ready for after your workout.
- Fuel up beforehand. Ensure you’re hydrated and have eaten a good breakfast or snack so you don’t give yourself an excuse to skip or hold back during your workout.
- If you’re working from home (WFH), have your mat, outfit, and equipment ready.
- If you sweat heavily, have a sweat towel or a change of clothes and a wash bag ready.
Picking the Right Workout
Of course, not all work setups are the same, and we’re not suggesting you work out instead of having lunch. But rather than feeling like you don’t have the time to work out, consider what you can do with the time available. Whether it’s a cardio or strength session, don’t skip the warm-up and aim for quality and consistency. Mirafit have a range of gym equipment and exercise guides, no matter your set up, equipment or starting point.
Workout Ideas for Different Scenarios
- If you have no time to get changed: Keep the sweat at bay and go for a walk. You’ll benefit from the fresh air, increased oxygen, and blood flow, all of which will make you more alert and productive in the hours following. Pick a route, invite a colleague, or listen to a podcast.
- If you have a small indoor space: Yoga will warm you up without needing to leave your mat. Work on your strength and manage your stress; with so many variations and progressions, you’ll never get bored. Stretching for just 10 minutes daily can also improve flexibility and reduce muscle soreness.
- If you’re heading to the gym: Use the stepper to target your glutes, followed by squats, walking lunges, and Romanian deadlifts (RDLs) with light dumbbells or a resistance band.
- If you get bored easily: Try an EMOM (Every Minute On the Minute) workout of:
-
- Speed rope skipping
- Wall balls
- Calories on the air bike
Pick your target numbers and set the timer, increasing the duration by one minute each week.
So, instead of beating ourselves up for repeatedly missing gym sessions, control the controllables, celebrate your wins, and let’s see our lunch breaks as an opportunity to move and feel good about using our time effectively.
