Top Tips for lunchtime work out

The best way to combat work-related weight gain -- not to mention on-the-job stress -- is to work out in the middle of your workday. We know cramming a sweat session into your lunch hour often involves some serious logistics, but with a little planning, leaving your desk at noon won't create stresses of its own. Here are tips, tried and true, to help maximize your workout.

Before Heading to the Gym

 Time your meals and snacks so your stomach is not growling or stuffed when you hit the gym. Between one to two hours before working out, have a carb-packed snack. Think of it like a mini second breakfast: a little granola with yogurt or some trail mix.

Save time by wearing office-appropriate workout wear to skim minutes off your preworkout locker room time. Just be sure to pack fresh clothes for heading back to office.

Power walk to the gym to jump-start your warmup and get the thought of work out of your mind. I use this time to take off my jewellery and put on my heart rate monitor watch.

Locker Room Prep

 Having a well organized gym bag — we like ‘em with lots of pockets — can seriously cut down on the frantic nature of a quick change.

If you have long hair, opt for a cute braided up-do that works for both the office and the gym. A well-placed braid will save time before your workout — no futzing required to put your hair up.
After your workout, you can skip the long washing and drying routine that keeps you stuck in the locker room.

The Workout

 Most gyms offer quick and dirty 30- to 45-minute fitness classes between 11:30 a.m. and 1:30 p.m. Since the CDC recommends 30 minutes of exercise five days a week, these shorter classes help fulfil this requirement and get you back to your desk quickly.

Multitask! Find a circuit class that will keep your heart rate elevated to burn calories while you strength train to build muscle.

Go intense! Head to an abbreviated spin class. Indoor cycling teachers can pack a calorie-burning workout into three-quarters of an hour.

If you’re in a cardio mood, maximize your treadmill time with interval workouts. Playing with the speed burns more calories than working at a steady pace.

Getting Back to Work

 Let’s face it, getting in line for a shower during the lunchtime rush is almost as competitive as finding a spin bike. Once in the locker room, don’t waste time changing out of your clothes. Grab a towel and head directly into the shower line before it grows too long. Just strip down right before it’s your turn to clean up. I also like to use my time waiting in line to stretch, which is much easier in workout wear than a towel.

It also pays to pack a nutritious post-workout lunch the night before. This not only saves time (and money), but also ensures that even though you may be rushed you’re eating the proper amounts of carbs and protein to recover from your quick sweat session.


Not up for the gym? A brisk walk or a jog for 30 minutes instead is a great way to maximise your lunchtime fitness and less organisation required!


Source: adapted from http://www.self.com/flash/fitness-blog/2011/09/11-tips-for-your-lunchtime-wor