9 Online Workouts to Do for a Productive Lunch Break
For many people, making time to work out every single day is a genuine challenge. Whether you neglect regular exercise because of a busy work schedule or a lack of motivation, not exercising can have some negative side effects.
So if you can’t think of anything worse than a morning or evening workout session, try a lunch break workout. Besides boosting your fitness, exercising during your lunch break can improve your energy levels, focus, and productivity which can make you a better employee. Here are several quick, free, and easy online workouts you can do during your lunch hour.
1.Rovena’s 15-Minute Lunch Break Workout
Rovena’s lunch break workout has plenty of benefits—it’s beginner-friendly, it aims to improve digestion, and it is only 15 minutes long. Doing such a short workout means that you’ll still have time to eat a light lunch before you get started or after you finish.
The workout consists of two different exercises for 30 seconds each, followed by 10 seconds of walking in place. The movements, like heel taps and side walks, are generally very easy and low-impact. In fact, because Rovena includes modifications for specific exercises, this is the perfectworkout class to keep seniors fit and healthy.
Take a look at theRovena YouTube channelfor more lunch break workouts as well as workouts to improve digestion.
2.Growwithjo’s Lunch Break Workout
Just like Rovena’s class, Growwithjo’s lunch break workout is short and sweet at only 15 minutes long. The work sequence is 40 seconds of exercise followed by 20 seconds of rest or gentle walking in place, and the movements are basic but sweaty.
Take note that even if the estimated calories burned for this workout are between 150 and 200 calories, this number generally changes depending on your own body. Additionally, theGrowwithjo channelalso offers a range of dance party workouts like onlineK-pop workout videosandenergetic Bollywood dance classes.
3.BodyFit By Amy’s 5-Minute Office Break Workout
Did you know that you don’t need more than five minutes to fit a decent workout session into your lunch break? Even if you’re swamped or simply lack motivation, BodyFit By Amy’s five-minute lunchtime workout is the perfect, quick energy boost. Plus, you don’t need any fancy gym equipment!
In this video, Amy takes you through several basic exercises and stretching movements to get your blood pumping. In addition, her YouTube channel featuresfun online summer workout challenges, exercise programs, and evenonline workout classes for expecting mothers.
4.Moore2Health’s Lunchtime Workout
Walking workouts are super popular, mostly because they’re so accessible, easy, and convenient. That’s why they’re the perfect lunchtime workout. So take a midday break and try Moore2Health’s 15-minute low-impact walking workout.
This workout is a lively mix of marching in place as well as fun cardio dance movements like toe taps and cha-cha steps. While there is no cooldown included in the lunch break workout, you may use one of the cool-down stretch videos on the Moore2Health YouTube channel or simply do a few stretches of your own.
5.Team ENERGIZE 10-Minute Office Break Workout
Lunch break workouts need to be straightforward and uncomplicated, and Team ENERGIZE’s workout is just that. Moreover, you need literally no exercise equipment, only a wall to lean against.
The video is made up of a series of different beginner-friendly exercises that you perform for only 30 seconds, such as leg crosses and wall sits. These basic exercises are then followed by a couple of stretches for your calves and quads.
For more quick lunchtime workouts, take a look at Team ENERGIZE’s playlists,Workouts under 15 minutes, andOffice Break Workouts.
6.Well+Good 7-Minute Lunch Break Stretch
If you’re looking for an excuse to take a break from the office—if only for a few minutes—this is the video for you. Pilates instructor Chloe de Winter provides step-by-step instructions and guidance throughout the workout class. Plus, she also lets you know which muscles and body parts you’re targeting during each stretch.
The best bit is that this short lunch break stretch from Well+Good only takes seven minutes of your time. However, there are other options on theWell+Good YouTube channelif you’re looking for a longer class. There is a playlist calledGood Stretchwhere you could find at-home and office-friendly stretches ranging from 6 to 19 minutes.
7.TaraFit’s 8-Minute Lunch Break Full Body Workout
Consider TaraFit’s eight-minute full-body workout if you’re working from home and want to fit a quick workout in during your lunch break. What’s more, this is aworkout that is perfect for small living spacesand those living in an apartment. So with no jumping exercises, that means there’s no chance of bothering your downstairs neighbors.
Squat elbow crunches and curtsy lunges are a few of the movements included in the workout, and even though the exercises are low-impact, they’ll still get you sweating. Also, there’s even a warm-up and cool-down stretch included in the workout class.
8.Ripped with Ripkens 10-Minute Walk and Stretch Workout
Taking a couple of minutes to work out during your lunch break can boost your mood, clear your mind, and reduce stress. Using a combination of walking and stretching, Ripped with Ripkens' workout class is a great way to spend 10 minutes of your lunch break. Additionally, you can even do it while you’re still in your work clothes.
Some of the more gentle movements included in the workout are standing hip circles and arm circles, fast feet in-and-outs, and reverse lunges. Check out theRipped with Ripkens YouTube channelfor a variety of online workouts such as HIIT, cardio, and dance classes.
9.Jen Heward’s 30-Minute Lunch Break Workout
Jen Heward’s 30-minute lunch break workout is a little different from the rest. The major contrast between this one and the others is that Heward’s is quite an intense circuit workout routine consisting of three sets.
Furthermore, it is not a full workout class. Instead, she only demonstrates each of the exercises in the video. So she recommends that you do each movement for one minute, followed by 30 seconds of rest.
It’s also important to note that you do need gym equipment like an exercise ball and dumbbells for this workout. Overall, this lunchtime workout is probably best done in your local gym if you don’t have access to all the equipment.
Squeeze in a Quick Online Workout Session During Your Lunch Break
Whether you’re doing them at home, the office, or your local gym, these online workouts are perfect to squeeze into your lunch break. Plus, they can positively benefit your work life by enhancing your productivity and energizing you for the afternoon.
So rather than using your midday break to burn yourself out with more work or mindless doomscrolling, try moving your body instead. These online workout classes only take a few minutes, but they can get you away from your desk and boost your energy when you need it most!
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