Maximize Your Workday With These Quick Lunchtime Workouts



February is just around the corner and the 2014 body you want is a few kilometers ahead. No more wishing, it’s time to take action, NOW.

Between work, holiday festivities, visiting family, and the endless menu of comfort food, getting back into the swing of workout sessions can be difficult. One of the best ways to get in some physical activity is to engage in short exercise bouts within the length of your lunch hour!

High-intensity sessions create the most change to the body because it demands more energy; the more energy demand, the more change occurs to your body.

To create the change you want, you need to push yourself out of your comfort zone. It is not to ignore present signs of fatigue, like side stitches or muscle cramps, but to be uncomfortably comfortable. Comfortable enough to sustain the workout, yet you are giving 100 percent.

The holidays are over and daily schedules have become a routine again.

The following five high-intensity workouts are tools to start fulfilling your goal and making the effortless transition from 2013 to 2014.

They range between 20-35 minutes, which give you enough time to freshen up for your remaining time at work.

It is best to rotate between the workouts, three times a week. To avoid plateaus, switch up the order of the workouts every three to four weeks. Also, if the number of seconds or repetitions become too easy, increase the number of reps by 5 and try to do as many repetitions as possible within the time frame.

With these workouts, your lunch hour will no longer be boring and you’ll finally get the body you always wanted. Make sure to have a protein shake after the workout to replenish lost energy stores.

Watch out 2014, this is your year! P.S. Summer bodies are made in the winter.

Workout 1: Warm Up: 5 minutes

Jumping Jacks 30 seconds
Push ups or modified push ups 15 reps
Knee Ups 30 seconds
Squats 20 reps
Side to side touches 30 seconds
Walking Lunges (each side) 10 reps (20 total)
Burpees 30 seconds
Rest 1:30 minutes
Repeat 3 times, Total time: 20 minutes

Workout 2: Warm up: 5 minutes

Squats 20 reps
Box Jumps (Step-ups) 1 min.
Walking push up 15 reps
Superhero 20 reps
Backward lunges 20 reps
Plank hold 30 sec.
Close grip push ups 10 reps
Bicycle kicks 40 reps
2 min rest, 3 rounds, Total Time: 23 minutes






Workout 3

Running Workout

Warm-up 5 min.
Easy jog 2 min
Run 45 sec.
Sprint 10 sec.
Walk 1 min.

Repeat series 8 times

Total Time:  33 minutes






Workout 4: Warm up: 5 minutes

Renegade push ups 20 reps
Jump rope 1 min.
Side lunges (per side) 20 reps
Burpees 10 reps
Front kicks 30 sec.
Side kicks 30 sec.
Mountain Climbers 30 sec.
Rest 2 min.
5 rounds, Total Time: 35 minutes




Workout 5: Warm up: 5 minutes

Jumping lunges (per side) 20 reps
 45 degree push ups 12 reps
Step ins 30 sec.
Side leg raises (per side) 20 reps
Squats 20 reps
Hip raises 20 reps
Russian Twists 30 sec.
V-ups 30 sec.
2 min rest, 5 rounds, Total Time: 27 minutes



Written by Andrea Jacobo

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Andrea Jacobo is an exercise physiologist from Miami, FL. She graduated from the University of Miami with a Bachelor’s of Science in exercise physiology with a minor in journalism. Currently, she works as a Tier 1 Personal Trainer at Equinox. She has worked in several children wellness programs such as Common Threads and UMiami’s T.H.I.N.K. Program. She aspires to better the community with a holistic approach to fitness, health and wellness. Andrea strongly believes that sports and physical activity do more than improves the body's health, it helps with self-esteem, confidence, and maintain a positive view of life. It has helped her in her own personal life, therefore, her goal in life is to inspire and help people become the best version of their selves. She’s excited to be a part of Black Fitness Today and share great tips and advice!

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