man in a gym doing a plank

Bite-sized Workouts for Your Lunch Break

Let’s face it. Life gets busy and we can feel stretched on time, which can oftentimes lead to skipping a workout or two. Maybe you haven’t started building a fitness routine yet because you’re struggling with where to carve out time in your day.

We’re here to remind you that taking care of yourself both physically and mentally is important for your wellbeing and it doesn’t have to take a ton of effort or equipment (but our equipment will be waiting for you when you’re ready)! Whether you’re looking for a place to start or looking to add more to your current routine, why not work something small into your daily lunch break?

Man stretching his arm in the gym

We’ve rounded up a few workout ideas from our Team that will take you just 10, 20, or 30 minutes to complete when you’re feeling strapped for time. No equipment necessary!

Some of the benefits of taking time to focus on your fitness can be:

  • Improved mood
  • Increased energy
  • Better sleep
  • Improved mental wellness
  • And so much more!

Remember, every little bit counts! Even just 10 minutes a day is better than nothing, and 20 or 30 minutes is even better.

30-minute workout

woman doing a push up on a yoga mat

Supersets | Total Body (8-12 reps each) 3x per superset before moving on. Adjust the reps to best fit your fitness level.

  • Push-ups + Plank w/ Shoulder Taps
    • 30 second Plank Hold after 3 sets
  • Bodyweight Squat + Reverse Lunges
    • 30 second Plank Hold after 3 sets
  • Bicycle Crunches + V-Ups
    • 30 second Plank Hold after 3 sets
  • Optional Burn Out: 10-20 Burpees no rest

20-minute workout

  • EMOM (Every Minute on the Minute) 4x through
    • 10 Jump Squats
    • 10 Burpees
    • 10 (5 each side) Reverse Lunges
    • 10 Push Ups
    • 10 Jumping Jacks
10-minute stretch

Man stretching his hip flexors on turf area in gym

(2 minutes) Seated neck stretch: In a seated position, place your right hand on the left side of your head and gently guide right ear to right shoulder, lengthening through the left side of your neck. Switch sides after 1 minute.

(2 minutes) Standing chest stretch: Facing a wall, place your right arm straight out from your shoulder, like half of a capital “T.” Then, gently turn and open the left side of your body away from the wall, stretching the right chest and shoulder muscles. Move slowly and switch sides after 1 minute.

(2 minutes) Standing back stretch: Start standing straight up with your arms overhead. Then, placing your hands on a wall or a chair 2-3 feet away, hinge at your hips until your upper body and torso are parallel with the floor, creating a letter “L” shape. Simultaneously lengthen your arms forward as you push your heels down to stretch your back and leg muscles. Use your inhalations to lengthen your stretch and exhales to settle into it.

(2 minutes) Standing chest and shoulder stretch: Using a towel or resistance band, stand tall with your arms out in front of you with ends of the band or towel in each hand, parallel to the floor. Slowly raise your arms and the towel or band to a 45-degree angle, then lower to the starting position. Slowly repeat the movement until you can get your arms as far above or behind your head/shoulders without feeling strained. Maintain a slight bend in the elbows to protect the joints.

(2 minutes) Kneeling hip flexor stretch: Start in a kneeling position, then place your left foot on the floor so only your right knee is kneeling. Then, slide your right foot back and lengthen through the front of your leg to stretch your right hip flexor. Slightly tuck and shift your hips forward to deepen the stretch. Move slowly and switch after 1 minute.

Start taking time to step away from the laptop for your lunch break to enjoy these quick workouts and watch how your productivity, energy and mood improves!

For more workouts that range anywhere from 10-55 minutes long, check out our Virtual Les Mills Classes, available on the EōS Mobile App with an EōS Black Membership. If you don’t have EoS Black Membership, there’s no time like the present to upgrade. Visit the Front Desk next time you’re in for more information.

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