You’re busy. Between your job and trying to stay on top of everything, it’s hard to find time to even meet up with friends, much less workout. But, you already have a block of time at your disposal that is completely free of responsibility. Your lunch break is the perfect time for a quick workout if you have a plan. Here are 6 things to keep in mind if you want to workout over your lunch break.
1. Pack a Lunch
Bring your lunch to work so you have as much time to work out as possible. Extra points if you pack some of these easy nutritionist-approved snacks.
2. Plan for Time
An hour lunch break doesn’t mean you will have an hour at the gym. Make sure you calculate how much time it will take to get there, traffic around that time and how long you need to change, shower, etc.
3. Pack a Bag at Night
Don’t wait until the morning to pack everything you need for your workout. If you pack the night before, you’ll have one less thing on your plate in the morning and be less likely to forget anything.
4. Prepare for a Quick Cleanup
This might be the most important item on the list. Do not come back to work smelly and sweaty! (Read twice for emphasis). Always pack a towel and some deodorant in your bag. If you don’t have time to shower, you can use the sink and a wet rag. Face wipes should be your best friend and can be used in other areas if you’re in a rush. Don’t shy away from dry shampoo! Simply massage a little into your roots, brush through your hair and voila, you’re ready to go back to work.
5. Pick Somewhere Close
Pick somewhere close to your job. You don’t want to spend all of your valuable gym time in the car. If your office has an in-house gym, all the better. If there are no gyms close enough for you to exercise and make it back to the office in time, consider working out outside. There are several easy workouts that you can do anywhere. Just remember to pack your weights, mat and whatever else you might need.
6. Try a New Workout
Interval training is one of the best ways to get the most out of your workout. It involves transitioning quickly from high-intensity, short exercises to strength exercises. This gets your heart rate up, while still strengthening your muscles. “When you’re limited on time, you need to know exactly what exercises you’ll be doing and how to do them before you start,” Janice Kuklick, chair of the Department of Physical Education at Chestnut Hill College in Pennsylvania told U.S. News. “Focus on cardio and strength, which will give the most bang for your buck in a workout,” she says. “Sandwich timed cardio with timed body weight strength training. This keeps your metabolism at a high level throughout the entire workout, minimizes boredom and maximizes focus. The only equipment you need is a timer, and it can be done indoors or outdoors with little space needed.”
If you keep these simple tips in mind, you’ll be able to conquer the lunch time workout with ease. If you’re in need of a little lunch break workout motivation, give these legs a peak.