Easy Workouts That Can Be Done on Your Lunch Break

Easy workouts that can be done on your lunch break. Finding the time to workout can be one of the biggest, if not the biggest hurdle for people when it comes to establishing a consistent exercise regimen. We are all busy and stretched thin for time. As women especially, our time and energy are pulled in every which direction- home, work, kids, community/volunteer service, church, friends, etc. 

One key to maintaining a consistent workout regimen is to get creative with your time management. No need to work out for an hour when you can get just as effective of a workout in in 20-30 minutes! This is one of the main reasons I am a fan of HIIT (high intensity interval training) workouts. They are short but highly effective! 

Utilizing your lunch break to get in a quick yet effective workout or movement is one way to get creative with your time, especially if you are short on it. If you are working from home, this is even better because you likely won’t need to shower afterwards and can jump right back into work. If you don’t typically take a formal lunch break, I’d urge you to consider blocking your schedule for 30 minutes to invest in yourself and your health and take a much-deserved break in the middle of the day. It’s a great way to reset and be sure you are coming back to work for the second half of the day refreshed, mentally and physically, and able to give your very best to your work. 

Here are 3 easy workouts that can be done on your lunch break! 

*HIIT Workout– Like I said above, 20 minutes of high intensity interval training is enough to get your heart rate elevated and your heart pumping for an effective workout. And the great thing is you don’t need any equipment; there is SO much you can do with just your body weight and by doing plyometric type moves (think jumping type exercises). I like to use the Tabata timer app for my HIIT workouts when I am crunched on time because you can do as many rounds as you have time for and each round is 4 minutes. I typically will do 1-2 exercises per round (each round is 8 times through of 20 seconds of work with a 10 second rest to make up the 4 minutes). The key is to do as much heart pumping work as you can do in 20-30 minutes with little to no breaks. 

*Walking– A simple walk can go a long way! Walking is SO beneficial for our health. Get outside and go for a quick 20-30 minute walk or walk around your building if it’s inclement weather outside. I think sometimes we don’t give walking enough credit, but it is a very effective form of exercise for heart health, hormone health, and overall wellness. Walking is a great lunch time option because you can get fresh air, vitamin D, and move your body, plus you won’t get too sweaty If you need to return to the office.

*Core Workout– This is a great option for a lunch time workout because you won’t get very sweaty. Working our deep core muscles is SO important for improving our overall strength, helping with our posture, and enhancing our other workouts because a strong core is vital for proper form. Working on our core strength and pelvic floor strength is low impact but certainly not a waste of your time and effort. Increasing core and pelvic floor strength can help if you suffer from back pain, incontinence, or if you are trying to heal diastasis recti postpartum. 


Give your lunch time a makeover and use that time to your advantage to squeeze in some movement that will give you a boost of energy for the rest of the day, help you progress in your health/fitness goals, and allow you to spend your after work time doing the other things you need to get done.


Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach
Certified Personal Trainer
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