We all strive to incorporate more routine, structure, and consistency into our day to day, especially when it comes to working out. But sometimes it feels like the only constant in life is inconsistency.
Perhaps you had every intention of hitting the gym before you clocked in at the office but, just like that, your car doesn’t start; your kid misses the bus; you hit snooze one too many times — the list is endless. That’s life. And that’s why we’re here to put the Anytime back in Fitness with a quick and convenient lunch break workout.
We’ve got an incredible low-impact, no-equipment, circuit-style workout that uses tried and true bodyweight exercises to build muscle growth and get your heart rate pumping in just 25 minutes.
Tips for working out over lunch
By working out during part of your lunch, you can save time before or after work, get more sleep in the morning, and give yourself a boost of much-needed midday energy.
As you consider rearranging your schedule to accommodate a midday workout, your brain might spin a bit: ‘Will I have enough time?’ ‘How will I shower?’ ‘Does this mean I have to skip eating lunch?’ The good news is, there’s no need to stress — we’ve got you covered! With just a bit of planning and forward-thinking, you can turn your lunch break into the new (em)power-hour.
- Work out near your workplace. Whether you work remotely or from an office, the best way to maximize your time is to work out near where you work, be it your living room, the local Anytime Fitness, or your yard. Since the below workout only requires your body weight, all you need is an area to warm up and move![Text Wrapping Break]
- Plan the work(out) and work the plan. Before you begin each exercise, you should consider what muscle group you’ll be targeting, which training program you’ll be using (for example, circuit, HIIT, bodyweight training, strength training with equipment, etc.), and the target length of your workout. This helps you plan for the type of floor space you’ll need.[Text Wrapping Break]
- Meal prep. Let us be clear: Just because we’re telling you to work out over your lunch break doesn’t mean we’re telling you to skip lunch! Prepare a meal that you can eat in two parts: one about an hour before your workout and the rest after. This will give your body the right fuel to perform and recover.[Text Wrapping Break]
- Plan your work attire accordingly. Wear clothes to work that will make it easy to change and won’t get wrinkled sitting in a gym bag or locker while you’re working out. [Text Wrapping Break][Text Wrapping Break]If you think you’ll get extra sweaty and a cold shower won’t do the trick (or isn’t available), plan an outfit that allows for lots of mobility, with breathable fabric and darker colors to disguise any dampness. Don’t forget to pack layers![Text Wrapping Break]
- Keep it real AF. Remind yourself that it’s OK to take a break from work. We’ve all had days when we’re forced to meet a deadline or too busy to take a break, but it’s important to remind yourself that even in the craziness of it all, it’s OK to take a step back for a short amount of time to recoup.
What are bodyweight exercises?
A bodyweight workout — also called resistance training — is an exercise routine that uses your own body’s weight to create resistance. It helps keep your heart rate up while building muscle, and it’s crazy good for burning fat.
These types of exercises are effective ways to improve strength, flexibility, and balance without gym machines or equipment — making them perfect for a lunchtime workout from anywhere.
Are bodyweight exercises effective for building muscle?
Absolutely! Any time you’re putting stress on your body through exercise, you build muscle. This is called hypertrophy. Research has found that, as a form of resistance training, bodyweight exercise helps build muscle “independent of an external load.” Put simply: Just because you aren’t lifting weights doesn’t mean you aren’t challenging your muscles.
If you don’t feel like you’re making gains, it might be that you need to start increasing the reps or make the movement more challenging by adding jumps or other modifications.
How to approach a bodyweight workout plan
You have a few options for structuring an effective bodyweight workout plan, depending on how often you plan to exercise.
If you only want to work out 2 or 3 times a week, aim to structure your workouts around bodyweight exercises that target your entire body. If you plan on working out more than that, you can break your sessions into the lower body, upper body, core, or even smaller muscle groups.
Although the stakes aren’t as high with bodyweight workouts as free weights, good form is still crucial. While the purpose of this training method is to complete as many reps as possible within the allotted interval, be sure you’re not compromising good form for more rounds — this can lead to injuries.
Adding more mindfulness and intention into your movements will help support higher-quality growth and strength in the long run; this practice is known as body intelligence.
25-minute bodyweight workout
Now, without further ado, let us introduce you to our 25-Minute Bodyweight Workout!
This full-body workout will target your upper body, lower body, and core all at once — because when it comes to a midday sweat sesh, efficiency is the name of the game.
Whether you’re in the mood for something low-key or more challenging, this routine offers a “choose your own adventure” workout. Just like a good lunch menu, you’ve got options. Although we suggest a prescribed timeframe for intervals, you should always choose the pace that feels best for you.
What’s most important is listening to your body and paying attention to form.
Workout instructions
We designed this workout by pairing two very similar moves back to back. The first version of the exercise (A) will be slightly more manageable than the second version (B). For a challenge, move sequentially from A to B for each interval. If you’re seeking something more low-key or need to pump the brakes, stick to option A for two intervals in a row.
Aim to hit as many reps as possible for each move in 20 seconds, followed by a 10-second rest. This style is called Tabata, which cranks up the intensity at a work-to-rest ratio of 2:1 and gets your heart pumping in a shorter amount of time.
For extra guidance on form, follow along with Coach Heather in the video above.
Before we start the timer, let’s break this down once more:
- 1 interval = 20 seconds work + 10 seconds rest
- 1 round = 8 exercises (4 minutes)
- Rest for a minute or so in between rounds
- Try and knock out four rounds in a row, then do the cooldown (25 minutes)
You got this!
1. Burpee superset
A. Modified Burpee
Muscles worked: Full body
- Squat down and put your hands on the ground.
- Step one foot back, then the other, into a high plank position.
- Pause. Step one foot forward, then the other foot, with your hands still on the ground in a low squat.
- Stand up and return to the start position.
- Repeat.
B. Burpee + Jump
Muscles worked: Full body
- Start at the top of a push-up position.
- Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
- Come to an upright position and jump into the air, raising your arms overhead.
- Return to the mid position and then jump your feet back out to a push-up position.
- Repeat.
2. Plank superset
A. Plank Reach
Muscles worked: Core and shoulders
- Start in the high plank position with your hands under your shoulders.
- While keeping your torso still, reach one arm out at a time.
- Repeat.
B. Plank Around the World
Muscles worked: Core and shoulders
- Start in the high plank position.
- With hands on shoulders and core activated, raise and lower one hand, then the next, then raise and lower one foot, then the next.
- Repeat.
3. Bridge superset
A. Glute Bridge
Muscles worked: Glutes and hamstrings
- Lie on your back with your knees bent and feet flat, placing your hands at your sides, palms down.
- Raise your hips off the floor, trying to make a straight line from your hips to your shoulders.
- Lower yourself back to the floor and repeat.
B. Single-Leg Glute Bridge
Muscles worked: Glutes and hamstrings
- Lie on your back with your knees bent and feet flat, placing your hands at your sides with palms down.
- Lift one leg straight up.
- Raise your hips off the mat, and drag your lifted heel toward the ceiling.
- Hold briefly at the top, then lower your hips back to the floor and repeat. Switch legs halfway through.
4. Squats superset
A. Overhead Squats
Muscles worked: Lower body and core
- Stand upright with feet shoulder-width apart, toes pointing straight ahead, and arms raised straight up.
- Lower your body toward the floor, bending at the hips and knees, keeping your arms overhead. Maintain an upright torso and keep your heels flat on the floor.
- Push through your feet to return to the start position, keeping your back neutral/flat and your arms overhead throughout.
- Repeat.
B. Squat to Calf Raise
Muscles worked: Lower body and core
- Stand upright with your feet flat, shoulder-width apart, and your arms down at your sides.
- Lower your body toward the floor, pushing your hips back and down and bending your knees.
- Push through your heels to return to the top position.
- Once back at the top, push up to your toes. Hold for a moment and return your heels to the floor.
- Repeat.
5. Cooldown
Use the last five minutes of your workout to cool down — a vital part of any fitness routine. Spend a minute or two walking in place, then take a couple of minutes to stretch the muscles you worked.
And voila! That’s your 25-minute lunch break workout. And the best part: You still have lunch to look forward to.
Want more workout ideas?
Here’s another bodyweight lunch break workout you can do from your living room, plus 9 easy ways to burn calories at your office desk.
Be sure to visit our Workouts tab on Coach. Care. Connect. for more inspiration, and follow us on TikTok and YouTube for coach-led bodyweight workouts!
