5 short and easy exercises perfect for lunch hour

 5 short and easy exercises perfect for lunch hour

It is not easy to find time for training between work and home and accompany children in extracurricular activities. Making time in your busy schedule requires precision - one wrong move and it can ruin your entire day. In this case, doing a 10-minute workout at lunchtime may be just what you need to focus on your homework and reach your movement goals.

You don't need a lot of time to train and reap the benefits. Even 10 minutes of vigorous physical activity on most days of the week is enough to provide cardiovascular benefits

The key is consistency. One study found that 10-minute workouts are as effective as 30- to 60-minute workouts, as long as the cumulative duration and intensity are the same at the end of the week.

Now that you're on board, the next step is to plan your workouts and schedule them into your week. Work out at lunchtime with one of these quick and easy options.

10 minute full body cycle

You can get a lot done in ten minutes, including a full-body workout. This full-body circuit exercise can be performed anywhere and without equipment, just with your own body weight. This is what makes it perfect for a lunchtime workout.

If you're worried that bodyweight exercise isn't hard enough, don't worry — studies have shown it to be just as good for physical health as aerobic exercise and resistance exercise combined.

Example of a full body workout

Do 4-5 rounds without rest in between:

• 10 squats
• 5 push-ups (or modified push-ups)
• Triceps Press in 10 Chairs (or Step)
• 5 holes on each side
• 10 climbers
• 10 minute interval training

Interval workouts are great when you're short on time and don't have a lot of equipment options. They can be tailored to your skill level and experience, providing a challenging workout. Additionally, studies show that high-intensity interval training is 28% more effective at burning fat than long-term, medium-intensity training.

The concept is very simple: perform 30 seconds of full effort for a predetermined exercise followed by 30 seconds of light effort or rest. Repeat intervals of 30 seconds in / 30 seconds for a total of 10 rounds or 10 minutes.

An example of intermittent training

Choose one of the following exercises and do 10 minutes every 30/30 intervals:

• star jumps
• jump rope
• squat
• touch fingers
• Belching
• Shoe
• squat jump
• Lunchtime training tips

Get the most out of your midday workout by following these tips:

Plan your exercises for the previous week.

Set boundaries and be transparent; Let your team know you're taking your lunch break and heading to training. This way you are more inclined to train without a break.

Don't forget to eat! The best thing about a 10-minute workout is that you still have time for lunch.

Bring appropriate clothing for exercise and anything you need to cool off afterward (think baby wipes, hairbrushes, sports bras, athletic shoes, and socks).

Download an interval timer app on your phone that will tell you when to work and when to rest.

Tabata Workout

Tabata is another killer workout perfect for lunchtime. Studies show that Tabata training is one of the most effective high-intensity interval exercises for improving cardiovascular health and increasing fat burning potential.

It's usually done as a 16-minute workout, and you can customize the time and workout to suit your needs. Tabata training is interval training with 20 seconds of full effort followed by 10 seconds of rest. The exercises move quickly and keep you moving despite resting every 20 seconds.

Tabata workout example

Do two rounds of each exercise:

• squat
• Belching
• Modified pumps or pumps
• slots
• climbers
• AMRAP in 10 minutes

AMRAP stands for "as many rounds as possible" or "as many reps as possible". For this exercise, do as many laps as possible in a 10 mile distance