Finding time to exercise between jobs, housework, and transporting children to extracurricular activities is difficult. Making time in your hectic schedule requires precision. If this is the case, a 10-minute workout over your lunch break could be what you need to stay on track and fulfill your movement objectives.
It takes little time to work out and receive the rewards. Even 10 minutes of vigorous physical activity on most days of the week is sufficient to produce cardiometabolic advantages.
Consistency is essential. According to one study, 10-minute workouts are just as effective as 30-60 minute workouts as long as the total time and intensity are the same at the end of the week.
The next step is to organize your workouts and incorporate them into your weekly calendar. Use any quick and easy methods to exercise during your lunch hour.
10-Minute Full Body Circuit
This total-body circuit workout can be done anywhere and without equipment other than your weight. You can do a lot in ten minutes, even a full-body movement. That’s why it’s ideal for a lunchtime workout.
If you’re worried that bodyweight workouts won’t be hard enough, don’t be—studies have shown that they’re just as good for your health as a combination of aerobic activity and resistance training.
Full-Body Workout Example
Perform the following 4-5 rounds with no rest in between:
ten squats
Five sit-ups (or modified push-ups)
Ten chairs (or step) triceps extensions
Five lunges on each side
There are ten mountain climbers.
Interval Training for 10 Minutes
Interval exercises are ideal when you’re short on time and need more equipment. They can be changed to fit your level of skill and experience, but they still give you a hard workout. Furthermore, research suggests that high-intensity interval workouts burn 28% more fat than moderate-intensity, long-duration workouts.
The idea is straightforward: complete 30 seconds of all-out effort on a predetermined activity, followed by 30 seconds of easy action or rest. Repeat the intervals of 30 seconds on/30 seconds off for ten rounds or 10 minutes.
Interval Workout Example
Complete 10 minutes of 30/30 intervals with one of the following exercises:
Jacks of all trades
Squats with a jump rope
Toes come into contact
Burpees
Push-ups
Squat jumps
Workout Ideas for Your Lunch Break
Make the most of your midday workout by following these guidelines:
Plan your workouts for the week ahead.
Set boundaries and be upfront; inform your team that you will work out during your lunch break. You’ll be more likely to exercise without interruptions this way.
Make sure you eat! The most excellent part about a 10-minute workout is that you still have time for lunch afterward.
Bring suitable gym attire and any items you’ll need to freshen up afterward (hair brush, undergarments, shoes, and socks).
Install an interval timer app on your phone to remind you when to work and rest.
Workout with Tabata
Research shows that Tabata is another great workout that you can do during your lunch break. It is one of the best high-intensity interval workouts for improving cardiovascular health and burning more fat.
Tabata training consists of 20 seconds of total exertion followed by 10 seconds of rest. Despite a respite every 20 seconds, the workouts are fast and keep you moving. With a 16-minute workout, you can customize the time and activity to meet your specific needs.
Tabata Workout Example
Complete two rounds of each exercise:
Squats
Burpees
Push-ups, as well as modified push-ups
Lunges
Climbers on the mountain
AMRAP for 10 minutes
AMRAP is an acronym that means “As Many Repetitions As Possible.” Do as many as possible in 10 minutes. When time is of the essence, such as during your lunch break, a brief training such as an AMRAP can suffice. You can customize AMRAPs by selecting the workouts in your circuits. An example of an AMRAP workout is below.
AMRAP Workout Example
Perform as many rounds of the following circuit as possible in ten minutes.
Five steps per leg, backward lunge
ten sit-ups
Squat leaps five times
15 lying leg lifts
3 AMRAP Exercises You Can Do At Home
Workout with Resistance Bands for 10 Minutes
Working out over your lunch break can be difficult if you don’t have access to a gym. You may add some variety to your workouts by purchasing several reasonably inexpensive and small pieces of equipment. Resistance bands for this 10-minute strength workout can usually be found online or at a local sports store.
Resistance Band Workout Example
Do two sets of 10 to 12 reps per exercise, with a 30-second break between reps.
Stand or sit with the bands beneath your feet for the shoulder press. Bring the bars to your front and place them on your shoulders. In a pushing action, raise the round above your head. Return to the starting place with caution.
Sit on the floor, and your legs stretched out. Wrap a resistance band around your feet’s soles. Pull back on the resistance band with both hands, keeping your back straight and chest high. Pull with your back muscles only.
Stand or sit with the band beneath your feet for bicep curls. Maintain a straight back and a high chest. Take hold of the band with both hands, underhand. Curl the bars upward with your arms about shoulder width apart; slowly return to the starting position.
Tricep kickback:
Wrap the band around a doorknob or desk leg.
Step back slightly, then lean forward and bend at the hips while holding the bar in front of you with one hand.
Pull the band before, bending only at the elbow.
Tighten your triceps.
Slowly return to your starting location.
Change to the opposite arm.
Total Body Resistance Band Workout for Beginners
Finally we state
Your lunch hour is ideal for a fast workout, especially if finding time to exercise is challenging. The trick is to plan ahead and be prepared; otherwise, you may skip your workout or lunch.
The most challenging thing is deciding where to begin. Suppose you need to figure out what workouts or activities suit you. In that case, it may be time to consult with a professional, such as a skilled personal trainer, who can take your lifestyle, tastes, and medical needs into account to help you build a program that works for you.