Best lunchtime workouts over 30

If you are like most professionals hitting the gym during your lunch break leaves you feeling refreshed for the rest of the day but can also prove to be a real mission and a source of unnecessary stress. With a line to the showers, cue to the equipment and classes you need to be mindful of the time all the time.

In the next 3 minutes I will explore what I think are the best options to keep workouts short and sharp.

If you have the option to shower at work maybe the most convenient way to get some movement doesn't even involve using a gym, especially on Monday and Tuesday when the gym is the busiest you may be better off choosing one of the following

1. Go for a jog

2. Can't run on hard surface?

Try running shoes designed with thick soles and extra cushioning such as the New Balance Fresh Foam Beacon Running Trainers or MBT's Men Zee Running Shoes, another brand to explore is Brooks and even Under Armour makes the Speedform Fortis that might do the trick.

3. Go for a brisk walk, walk as fast as you can for 20 to 30 minutes.

4. Is there a park nearby? However small a green area can help you lower stress and decrease brain fog. If there are no facilities for an outdoor workout why not include it in your itinerary anyway and do 3 sets of press ups and some static stretches on one of the benches at the end of your jog/walk. You may even want to sit down and have your lunch there before heading back to the office.

5. Working out at work. You may have somebody already teaching classes at your office or ask the office manager if there is a room somewhere in the building that is out of sight and out of use, you may be able to use it and if so, the possibilities are endless. Well, numerous at least. Refer to the next workout.

6. K.I.S.S aka Keep It Simple and Sweet workouts. Take one or two exercises that you are familiar with and do multiple sets of them, rest as little as possible to complete the next round.

Here are some examples

a, Bodyweight squats and Press ups / kneeling press ups.

Start doing 6 to 10 repetitions of each or more if you are fitter and finding them too easy. Rest as little as needed and repeat the sequence 3 times, next week 4 times, then 5 and so on. You may do Jumping Jacks to warm up, or even in between as added cardio. (other combos: lunges and plank, hip raises and crunches, running on the spot and burpees)

b, Let's say you are at the gym, you want to do resistance exercises but the gym is busy and you don't have the time to wait around.

Pick 2 to 3 exercises ie. squats, shoulder press, lat pull down!

Pick 2 dumbbells you can shoulder press for 10 reps with good form!

Take them to the Lat Pulldown machine and do a set of squats with them in any way you can keep good form.

Do as many as you can, up to 25 repetitions. (rest as little as possible)

Do a set of shoulder press with good form (rest if needed)

Do a set of lat pull down with a weight that allows for ca. 10 repetitions (rest if needed)

Repeat as many times as you want, about 5 - 6 circuits of this type takes ca. 25 to 30 minutes

c, Mix up your cardio - let's say you are happy to sit on a bike or do 30 minutes on the X trainer. So instead of plodding along at the same steady pace, make up workouts for yourself such as 2 minutes moderate intensity followed by 1 minute easy/recovery or 1 minute high intensity followed by 1 minute easy, or use the heart rate monitor built into the CV equipment and work out your HR zones using the chart on the machine (there should be one, if not sure, ask a member of staff) You can really turn your average cardio session into a more challenging one that the body has to adapt to and in the process it will increase your fitness level and who knows you may even see changes to your physique in as little as 2 to 4 weeks.

7, 30 minute exercise classes that gyms put on specifically for 9 to 5ers, before work, durning lunch hours and right after work. These are usually high intensity workouts based on using your own bodyweight or light weights and are more cardiovascular in nature. Best thing to do is search your area on google specifically for lunchtime or 30 minute workouts / classes.

8, We understand the time constraints today's past paced lifestyle can put on anyone, that is why we design health programs that include 30 minute workouts that can be performed with little or no equipment. At 9to5fitness.co we offer online and in person personal training programs that include tailored nutrition coaching and advice. Follow the link to our complimentary workouts that are designed with office workers in mind to get a taste of what it is like to work with us.

9, 30 minute boxing workouts for beginners/ for fitness. At The Gym Angel, Islington we offer one to one boxing sessions. You don't have to be experienced and you don't have to be afraid of getting hit. Boxing for fitness most often than not, means your trainer will hold pads and teach you the correct technique and combinations and if they are good enough they will turn it into a fun workout that you will be looking forward to do again. If you happen to work in Central London give us a shout and we can organise a taster session that is very affordable. Just follow the link 9to5Fitness.co and get in touch at the bottom of the page.