Effective Lunch Workouts | BodEvolve Cosmetic Surgery & MedSpa

Effective Workouts During the Lunch Hour

If you have a desk job, you understand the beauty of the lunch hour. Sitting for an extended period of time can actually be quite exhausting—despite popular belief. Thankfully, you can get in a great workout during your lunch hour to refuel for the afternoon and keep your energy up. Try these effective workouts during your lunch hour and watch as your body and behavior begins to shift.

Sitting down for most of your day can shut off enzymes in your muscles. This means that burning fat becomes extremely difficult. So after sitting during the morning, use your lunch hour to get in a quick and efficient workout that has proven results.

Burning calories and trimming down doesn’t require hours of cardio and machines. Use your lunch hour to get fit without having to wait for a machine to open up. This exercise program is designed to be effective and fast.

Hit the gym during your lunch hour and get ready for a workout that doesn’t waste any time. Instead of waiting for your favorite machine to open up, you can use free weights to achieve the same results. One workout option focuses on cardio.

Ten minutes on a treadmill, elliptical, or stair climber can make a drastic difference in your workout. Begin at a predetermined level of speed and each minute change it up a bit. Try going faster and slowing back down, then even faster and back to your original speed. By changing up the speed, your body starts burning fat and is prepared for muscular fitness exercises.

Once your blood is pumping, grab some dumbbells and hit the bench. With a dumbbell in each hand, lay down with your back on the bench and reach your hands and legs toward the ceiling.  Then, bend your elbows 90 degrees to the side and lower your legs to a 45 degree angle. Do 15 repetitions of this and you’ll feel the burn in your chest, triceps, and abdominal muscles.

Without having to wait for the next machine, simply take your dumbbells and find an empty wall. Do 15 repetitions of wall squats, holding a dumbbell in each hand, extended in front of your chest.

This next exercise doesn’t require any weights or machines. A lateral lunge will tone your hips, buttocks, quads, hamstrings, and calves! That’s a lot of muscles in one exercise. Start by standing with your hands on your hips. Bend one knee out to the coordinating side to form the tree pose. Then, step out into a side lunch. Finally, return to the tree pose. After 10 reps of this movement, switch legs.

There are many more exercises you can try during your lunch break to stay active and healthy. Make sure you accompany this workout with a healthy meal. Whenever you work out, have healthy nutrients in your body. This will keep you safe and improve your results.

Before & After Pictures


Dr. Frenzel has a passion for his patients and his work and is eager to provide the very best results for those who seek them. His skilled hands, extensive training and compassion will assist you in achieving the look you’ve always imagined. Call our office now for a personal one on one consultation with Dr. Frenzel to discuss your desires.

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