These days there are often more things on our To-Do list than can get done. If you have ever had more work than hours in a day, that “planned” gym time may be slipping away. Rather than trying to fit in a workout before running off to work or trying to be active after work when your energy may be low, why not lose weight during your lunch break?! New research suggests that even a 30 minute walk during your lunch break may boost your mood, as well as increase your ability to manage stress and nerves in the office.
If walking isn’t your thing and you want a bit more of a challenge, you have to try the “deskercise” 30 minute workout routine listed below! Not only will you get your training in, but you will feel even more energized as you get back into the workplace. The best part- these moves require little to no equipment and most can be done in the comfort of your office work-space! Try this routine 3 days per week and you can leave work each day feeling productive and active!
***Tip: Leave a pair or workout clothes/shoes in a spare drawer at work or in your car so that if you have the opportunity to sneak in a quick workout, there are NO excuses!
Lose Weight During Your Lunch Break- Power Moves
Office Desk Dips- 4 sets of 10
Lunge Back with a Kick- 3 sets of 10 per side
Office Desk Push Ups- 3 sets of 8
Wall Squats- 3 sets of 3-20 second holds
Stair Climbers- 5 minute climb
Lunch Break Workout Description
Office Desk Dips– Face away from a sturdy desk and place the palm of both hands on the edge. Walk your feet out about 2 feet in front of you and begin to support your weight on your palms. Tighten your core and then begin to drop your glutes to the floor. Once your arms are at or near a 90 degree angle, push up through your palms to the start position. For an advanced movement, bring one leg up off of the ground and use only one leg to support and stabilize. Switch the supporting leg half way through the repetitions.
Lunge Back with a Kick– Begin standing with both feet together. Balance weight on to your left foot and then push your right foot and leg back into a lunge position. Allow for your front knee to bend to a 90 degree angle and then push back up through the ball of your right foot and follow all the way through with a kick. Repeat on the left leg for all 10 repetitions and then switch to the right side. For an advanced move you can bring both hands overhead. This will work on stability and balance.
Office Desk Push-Ups– Face towards a sturdy desk and place both palms on the edge. Walk your feet back about 2 feet until you are in a plank position. Keep you back flat and core tight through the movement. Begin by slowly lowering your chest down towards the edge of the desk. Then push back up through the palms of your hands. For an advanced movement, hold one leg up and balance weight on the opposite foot. Switch the balancing foot mid-way.
Wall Squats– Stand with your back flat against a wall and then walk your feet forward and slide down into your start position which should look like you are sitting in a chair. Hold this position for 20 seconds to begin. Then stand up and relax for a few seconds and repeat 2 more times for a total of 60 seconds. For an advanced movement, hold the wall squat for 1 minute with arms elevated over head or alternate balancing from one foot to the other.
Stair Climbers– Most office buildings have flights of stairs that are begging to be used! Hold on to the rails if needed for extra balance.
Single steps for 2 flights
Skip a step for 2 flights
Single steps with a leg kick back and squeeze your glutes for 2 flights
Single steps for 2 flights
Turn around and briskly walk back down to the bottom as a recovery.
Repeat this 2 more times or until you reach 5 minutes total.
For an advanced stair climb, you can triple the workout duration and try to avoid pulling yourself up with the handrails.
This entire “deskercise” workout can be completed in 30 minutes flat! What are some of your favorite ways to clear your mind and get moving during your lunch break? Share them in the comments section below!