The 30-Minute Lunch-Break Workout
- Published: Thursday, April 4th 2013
- in Fitness
- by Spafinder Team
The 30-Minute Lunch-Break Workout
By Jessica Remitz | April 4, 2013Workdays can turn stressful in a matter of moments and before you know it, you’ve been stuck at your desk for eight hours straight. This spring, make a point of taking a little time on your lunch break to de-stress and re-energize yourself for the rest of the day with these seven simple exercises that can be done anywhere. Do two to three rounds of each for a comprehensive 30-minute workout that targets every area of the body.
“An outdoor workout at lunchtime is not only great for exercise, but it can help clear your mind and revitalize you so that you are more productive in the afternoon,” says Amber Edwards, group fitness manager for Equinox SOHO in New York City. “Fresh air and physical exertion are a fantastic combination to stimulate the mind.”
Jacks to Mountain Climber Cardio Burst
Get your heart beating with this cardio combination that can be done anywhere and augmented for added intensity. Edwards explains: Start by doing basic jumping jacks in place for 15 seconds, then switch to mountain climbers for 15 seconds. While doing the mountain climbers, keep your hands flat on the ground and your back flat, and pull your knees in towards your chest quickly, alternating right and left. Repeat each set of jacks and mountain climbers three times for a 90-second interval.
Image courtesy of Jessica Remitz
Push Ups
Try this move from Paula Procida, personal trainer at CLAY Health Club & Spa in New York City: Hold on to the edge of a bench (front or back depending on ability) and hold your body flat, supporting yourself with your arms, which should be shoulder-width apart. Inhale and lower yourself into a pushup. Exhale and push back up into your starting position. Keep your abs drawn in towards your spine and your shoulders away from your ears. Repeat 15 to 20 times for two to three sets.
Image courtesy of Jessica Remitz
Triceps Dips
“It may seem that doing a push up or a dip does not translate to sitting at your desk, however, these types of exercises can keep your posture strong,” Procida says.
She continues: Position yourself in a seated stance off the edge of a bench, supporting all of your weight on your hands as you hold the edge of the bench with your fingers pointed toward you. Inhale and slowly lower yourself down, bending your elbows backwards about 90 degrees and keeping your shoulders away from your ears and your abs tight. Exhale and straighten your arms again into your starting position, keeping your body as close to the bench as possible throughout. Repeat 15 to 20 times for two to three sets.
Image courtesy of Jessica Remitz
Split Lunges
“These are one of my favorites because they are great for both strength and cardio, and they can be done anywhere, on either a flat surface or with a step or bench,” Edwards says.
Start with your right food in front and your left leg behind you, with your knee bent just over the ground. Using power, jump in the air and switch your legs so that the left foot is in front and the right is in back. For a low-impact option, step the feet together to switch legs instead of jumping. Continue alternating legs for 30 seconds, completing as many repetitions as possible. Repeat three times.
Image courtesy of Jessica Remitz
Sit to Squat Jump
This power move from Edwards uses your abdominal muscles in addition to your glutes and hamstrings. Use a step or bench to complete the move. Begin in a seated position on the step with your feet flat on the ground and toes pointing forward. Contract your lower abs to help you stand up from the step without using your hands for support, then slowly sit back down into your deep squat position to return to the step. Complete as many repetitions as possible in 30 seconds and repeat for three sets. Make this more challenging by adding a jump squat with your arms raised instead of standing, or by holding a medicine ball or weighted object with both hands in front of your chest.
Image courtesy of Jessica Remitz
Single-Leg Dead Lift with Wide Row
This can be done without equipment, but if you have light weights (or even a few full water bottles) you can enhance the strength benefits to your core muscles, hamstrings, and upper back. Begin standing with your body weight on your right foot and lift your left leg directly behind you as you bend forward with your arms straight and aimed towards the floor. Once you’re parallel to the floor, open your arms out to the sides (with weights in your hands if you have them) and squeeze your shoulder blades in toward the center of your back. Lower your arms and return to a standing position before repeating on the left leg. Complete 8 to 12 reps on each side, Edwards says.
Image courtesy of Jessica Remitz
Plank with Knee Lifts
“We live in a world where schedules are constantly changing and shifting. If you have a half hour, step out and do what you can,” Procida says. “You don’t have time to do two sets? Do one, but don’t forgo the workout!”
Procida continues: Place yourself in a plank (or push up) position on the edge of a bench. Keeping your abdominals tight, bend your right knee towards your right elbow and bring it back down to the starting position. Repeat on your left side for a total of 20 reps (10 on each side) and complete two to three sets. Keep your shoulders away from your ears throughout and your back straight.
Image courtesy of Jessica Remitz
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