5 easy exercise to do at lunch time - Fitness Hub
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It might be difficult to fit in a workout between work, maintaining the home, and driving kids to extracurricular activities. It takes precision to carve out time in your busy schedule; one false move could cause your day to go awry. If so, fitting a 10-minute workout into your lunch hour can be all you need to stay on task and achieve your activity objectives.
Exercise doesn't have to take up a lot of your time to be effective. On most days of the week, even 10 minutes of vigorous exercise is sufficient to boost cardiac metabolism.
Consistency is the secret. According to one study, as long as the total time and intensity are the same by the end of the week, 10 minute workouts are just as effective as ones that last 30 to 60 minutes.
Planning your workouts and fitting them into your weekly routine is the next step once you've decided to get started. Any of these quick and simple exercises can be done during your lunch break.
10-Minute Whole Body Circuit:
In ten minutes, you can get a lot done, including a full-body workout. You don't need any special equipment for this total-body circuit workout; all you need is your body weight. That is what makes it such a terrific workout for during lunch.
Don't worry if you're worried that bodyweight exercises aren't physically demanding enough research has shown that they have the same positive effects on physical health as combined aerobic exercise and resistance training.
Typical Whole-Body Exercise:
Complete 4-5 rounds without stopping, as follows:
- 10 Squats
- 10 Mountain climbers
- Ten-minute interval training
Whether you're pressed for time or don't have access to a lot of equipment, interval exercises are fantastic. They nevertheless offer a difficult workout while being adaptable to your skill set and experience level. Furthermore, research indicates that high-intensity interval training is 28% more effective at burning fat than moderate-intensity, long-duration training.
The idea is very straightforward: execute a predetermined exercise for 30 seconds at your absolute maximum effort, followed by 30 seconds of easy exercise or rest. For a total of 10 rounds, or 10 minutes, repeat the 30 second on/30 second off intervals.
Simple interval workout:
- Jumping jacks
- Jumping rope
- Squats
- Toe touches
- Burpees
- Push-ups
- Jump squats
Select one of the exercises above, then perform 10 minutes of 30/30 intervals of it:
Lunchtime Exercise Advice:
Use these suggestions to maximise your lunchtime exercise:
• Plan your workouts a week in advance.
• Establish boundaries and be open with your team; let them know you'll be working out and taking a lunch break. You'll be more likely to exercise uninterrupted in this manner.
• Remember to eat! The nicest part about a 10-minute workout is that it leaves you with time for lunch.
• Pack the right workout attire and any items you'll need for a post-workout freshen-up (think body wipes, a hair brush, a sports bra, sneakers, and socks).
• Download an interval timer app to your phone so you can track your working and resting hours.
Tabata Exercise:
Tabata is yet another excellent exercise that is ideal for your lunch break. According to studies, Tabata training is one of the best high-intensity interval workouts for boosting fat burning potential and enhancing cardiovascular health. 5
You can modify the length and workout to suit your needs, however a 16-minute session is more typical. Tabata training consists of 20 seconds of maximal effort and 10 seconds of rest. Despite breaks every 20 seconds, the exercises are fast-paced and keep you on the go.
Simple Tabata Workout:
Squats
Burpees
Push-ups
Lunges
Mountain climbers
Each exercise should be repeated twice:
AMRAP for 10 minutes
"As Many Rounds As Possible" or "As Many Reps As Possible" is what AMRAP stands for. As many rounds as you can complete in 10 minutes will be used for this exercise. An AMRAP will be effective when time is of the essence, such as during your lunch break. By selecting the exercises you perform in your circuits, you can customise AMRAPs anyway you like. Here is an illustration of an AMRAP exercise.
Simple AMRAP Workout:
- 5 steps per leg, reverse lunge
- 10 sit-ups
- 5 squat jumps
- 15 lying leg raises
The next circuit should be completed as many times as you can in ten minutes.
Resistance Band Strength Exercise for 10 Minutes:
Without access to a gym, working out over your lunch break can be difficult. Fortunately, you can purchase some reasonably priced, small pieces of equipment to add some variety to your workouts. Resistance bands are necessary for this 10-minute strength-training session; you can frequently get them online or at a nearby sports shop.
Examples of Resistance Band Exercises:
Exercises should be done twice, with rest intervals of 30 seconds in between sets.
Shoulder press: Using the bands underneath your feet, stand or sit to perform the shoulder press. Set the bands up at your shoulders and bring them to the front of your body. The band should be pressed up and over your head. Return cautiously to the starting position.
Seated row: Lie flat on the floor and extend your legs. Wrap a resistance band around your feet's soles. Remember to keep your back straight and your chest up as you pull back while grasping the resistance band with both hands. Make sure you use your back muscles to pull.
Bicep curls: Place the band under your feet while standing or sitting. Keep your chest high and back straight. Hold the band in an underhand grip with both hands. Curl the bands upward while keeping your arms about shoulder-width apart. Then, carefully return to the beginning position.
Triceps kickback: Wrap the band over a desk leg or doorknob. Grab the band with one hand in front of you, take a small step back, then lean forward and bend at the hips. Just bend your elbows while pulling the band back. Pull in your triceps. Slowly revert to your starting position. Change to the other arm.
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