Lunchtime workouts are good not only for your health, but also saving time. These ideas and tips are subtle activities to plan your exercise routine in a less time-consuming way.
How to plan a lunchtime workout? There are many tips to follow that can give you an idea how a 5-minute exercise can really enhance your metabolism.
Making time for exercising during your lunch break makes you more productive and active. When you have trouble finding time during the day, you can simply squeeze in your workout during lunchtime.
Lunchtime workout is great for boosting your mood and energy level. They give you more free time during the day to clear your mind. The biggest advantage of exercising during your lunch break is that it reduces stress.
Lunchtime workout plans: tips and ideas on organizing
Since finding time to exercise is hard due to a busy schedule or lack of energy, lunchtime workouts come to our aid. In order for your lunchtime workout to be effective, you must plan it out and follow it.
A few tips come in handy when coming up with a lunchtime workout idea.
- First, you must plan it during the weekend for the week ahead. If you don’t jot it down, you’re more likely to flake on it.
- Having a visual plan of your exercise motivates you to follow the instructions and stick to the training. Write your lunchtime workout plan in your diary and set reminders in your phone.
- Pack your training kit the night before. Leaving it in the morning increasing the chances of you flaking on your lunchtime workout. This way, you only have to grab your bag in the morning without wasting time packing it.
- Bring lunch from home to avoid giving in to temptations. Packing your lunch means you don’t have to go out of your way to buy food or you don’t have to stop by at a bakery because of your growling stomach. You’re more likely to prepare something at home that’s healthier than from anywhere else.
- Go to a gym that’s nearby so you don’t waste time on public transports. This reduces the chances of you being stuck in traffic and demotivating you from going to the gym. Getting a gym membership which is walking distance away is perfect as it can also be your warm-up. It’ll save you a few minutes on the treadmill and will increase your blood flow to the muscles.
- You can use your lunch break to work on bodyweight workouts instead of waiting for equipment. In this case, you don’t have to wait around to get your hands on equipment, all you need is space to use your bodyweight.
Instead of having leg days on certain days of the week, opt for a Variable Intensity Interval Training (VIIT). Many people prefer doing this during their lunchtime workout because it’s fun and quick.
You achieve a full-body workout in a short amount of time. This training consists of a wide variety of exercises from strength to intensive functional movements. You get to do different exercises in one session and burn more calories.
30 minutes is ideal for a lunchtime workout. It gives you time to get to the gym, exercise, shower and have lunch. Nobody wants to back to work sweaty. Cold showers are recommended after exercising to bring your body temperature down.
Have lunch after working out instead of immediately before going to the gym. When you exercise without a lot of food in your metabolism, you increase the metabolism of body fat. Basically, have lunch after training.
Lunchtime workout ideas and tips for quick training
The easiest lunchtime workout plan is the one you spend less time training but intensively exercising. A few VIIT tips can help you achieve your goal in a matter of half an hour.
- The first step of a VIIT lunchtime workout is warming up. If you’re walking to the gym for 5-10 minutes, then that’s it. If not, then use the treadmill or the bike for 5-10 minutes.
- Next comes mobilization. This helps to mobilize your joints to ensure your body is prepared for the rest of the training. These are essentially active stretches and rhythmical movements of your joints through their full range.
- The following 5-minute VIIT exercise is peripheral heart action (PHA). These are exercises that target the lower body and immediately follow it with upper body movements. Within the 5 minutes, you constantly switch between the upper and lower body lunchtime workouts. The idea is to increase your cardiovascular fitness. These tips and workouts and strength based training because you keep changing the focus of your body exercise.
- Because you spend very little time doing PHA, your heart and circulatory systems move blood, carry oxygen and nutrients for your working muscles from your lower to upper body constantly. PHA helps to increase your heart rate and respiration and improves your fitness. This is also good for increasing caloric expenditure in a very limited time.
- PHA is followed by core-based exercises for another 5 minutes. Lunchtime workouts that require core control help you burn more calories a short amount of time. In this part, you can do any exercise that helps you contract all your body muscles. The idea is to burn more calories while using your core energy to build muscle.
- The next part of your VIIT plan is a 5-minute agility sequence. Including this in your lunchtime workout improves your capability of moving around more freely while decreasing the chances of getting injuries when doing something out of the ordinary. The tips that agility gives us can be easily trained and maintained regardless of age.
- As everything else in life, everything needs a balanced plan. A person must know how to keep balance and have body awareness. When you lack these two, your chances of being injured increase. Static balance exercises help in controlling it along with dynamic movements that need core control. The idea is for you to go through a variety of positions in 5 minutes where maintaining your balance isn’t the easiest. The more you do this, the better you become.
These are the basic tips and ideas for a VIIT lunchtime workout plan. You can switch up the sequence of the exercises, but make sure that cardio comes first and you include them all in your 30-minute training.
Lunchtime workout ideas, tips and plan for effective results
Although VIIT is very effective, the idea of squeezing in a lot of movements in a short time is not appealing to everyone. Another lunchtime workout plan is gradually adding more exercises to your daily lunchtime workout with tips that make you more fit.
The idea is to follow the same weekly lunchtime workout routine for a month and then add more exercises the following month. An example of this plan is the following:
|Monday||20 jumping jacks||1 minute plank||30 squats|
|Tuesday||20 jumping jacks||1 minute plank||30 squats||20 sit-ups|
|Wednesday||30 jumping jakcs||1 minute plank||30 squats||30 sit-ups|
|Thursday||40 jumping jacks||1 minute plank||40 squats||40 sit-ups|
|Friday||40 jumping jacks||1 minute plank||50 squats||40 sit-ups|
|Saturday||40 jumping jacks||1 minute plank||50 squats||50 sit-ups|
|Sunday||50 jumping jacks||1 minute plank||50 squats||50 sit-ups|
You repeat the same set of the lunchtime workout plan for a month. These exercises don’t even last 30 minutes, you’ll be saving time and seeing results quickly. Once your body is used to more intensive exercises by the end of the week, you’re back to easier ones in the following week.
This helps you to adjust to intensive routines faster. The lunchtime workout plan of the following month would be:
|Monday||30 jumping jacks||1 minute plank||40 squats||30 sit-ups|
|Tuesday||40 jumping jacks||1 minute plank||40 squats||40 sit-ups|
|Wednesday||40 jumping jakcs||1 minute plank||50 squats||40 sit-ups|
|Thursday||40 jumping jacks||1 minute plank||50 squats||50 sit-ups|
|Friday||50 jumping jacks||1 minute plank||50 squats||50 sit-ups|
|Saturday||50 jumping jacks||1 minute plank||60 squats||50 sit-ups|
|Sunday||60 jumping jacks||1 minute plank||60 squats||60 sit-ups|
Gradually adding them every month also improves your performance.
Why should we have lunchtime workout plans, tips and ideas?
We’ve heard it a million times: sitting all day is linked to developing heart diseases and type 2 diabetes. You need a break from sitting in front of a computer and move your body for a while.
Statistics and research have proven that lunchtime workouts lead to better job performance, improved stamina, more enthusiasm and creativity.
Needless to say, exercise reduces stress. Being stressed all day at work and then feeling the same at home will only make you less productive. Why not use your lunchtime to break the sad routine and give you benefits? Not being stressed helps you deal with your work more professionally, think more strategically and practically.
You know what they say: don’t work hard, work smart. Lunchtime workouts are linked to forcing you to come up with smarter solutions in a short period of time.
Coffee cannot be our savior every single time. Having a large caffeine intake will still keep us tired except with a faster heartbeat. Why drink more coffee and exhaust yourself when you can plan a lunchtime workout?
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