Turn Lunch Time Into Fitness Time


The office lunch hour can be a time to run errands, catch up with friends, and of course have a meal. But, have you considered using this time to add a quick workout to your day? By getting the blood pumping during lunch you're less likely to be sleepy in the afternoon and will definitely feel more energetic on your commute home.

A fast-paced workout can be completed in under 20 minutes and make all the difference in your day. Depending on your work environment, you can get a routine in either at your desk, in a common area, or outside if the weather is nice.

Begin with a brisk walk around your building or parking lot. Try to walk at the fastest pace you can without breaking into a jog. Do your best to complete about half a mile as a warm-up at the top of your lunch break. Once your legs are warm, add in 10 squats followed by 10 lunges. Repeat these 3 times, then move to the upper body.

For your upper body, pushups are ideal, but not always practical at the work place. If you're able to, keep a light set of dumbbells in your car. 5lb or 10lb weights will work best. Start with 10 standing bicep curls followed by 10 shoulder presses and 10 tricep kickbacks. Repeat this set 3 times, then move on to the abdominals.

You can hardly be expected to lie on the floor and do crunches at work. However, while in a standing position, you can easily work your abdominals. With your feet about shoulder width apart, bring your right knee up to your chest while standing on your left foot. Hold this position for a moment then switch feet. Continue this to a count of 50 and you've completed a quick ab workout that you'll definitely feel on the drive home.

See, in under 20 minutes, you can get the blood pumping, boost your endorphins, and keep away afternoon sleepiness while still having time to grab a healthy lunch.


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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