Lunch Break Cardio

We all know that time is a major issue in most people’s lives when it comes to reaching their fitness goals and staying on track.

Today, we’ll talk a little about what to do on those days that you absolutely have no time to get a workout in.

Maybe you’ve got to work late and then pick up the kids and do the typical throw-something-together-for-dinner-and-put-the-kids-to-bed routine before crashing yourself. Maybe you’re in between gym memberships and the weather outside is awful, so outdoor cardio is out of the question. Or maybe you’re just starting your fitness journey and you’re looking for something quick and easy in order to get the most bang for your buck when it comes to your daily workout. Whatever the case, lets go over a few “lunch break” cardio and up-tempo workouts that are perfect for all these scenarios. And yes, you can literally do them during your lunch break!

(Just make sure you bring appropriate clothing and roll your chair out of your cubicle in advance as to not fall and make the entire office stare at you.)



TOTAL TIME: 20 minutes

  • 30 seconds of jumping jacks

  • 25 air squats

  • 15 pushups (inclined if needed -hands on desk for example, or on your knees)

  • 1 minute plank

*as many times through as you can in 20 minutes*



TOTAL TIME: 20 minutes

  • 45 second wall sit

  • 20 step ups (10 each leg- use stable chair)

  • 20 jump squats

  • 25 sit-ups

*as many times through as you can in 20 minutes*



TOTAL TIME: 20 minutes

  • 15 dips (again use stable chair)

  • 20 lunges (either walking or if in small space stationary)

  • 30 second squat hold

  • 30 second bicycles

*as many times through as you can in 20 minutes*


The great thing about workouts like these is that when you structure them in a way that you’re going through the circuit as many times as you can in an allotted time, you can go as fast as you’re comfortable with.

For example, someone with a very high fitness level may get ten or even twelve times through on one of these workouts and they are pushing themselves just as hard as someone with a lower fitness level that gets five or six times through.

The two individuals are doing the same workout, but each get as many times through as they can based off their fitness levels. So the way to improve when doing these types of workouts is to push yourself to get a higher number of times through the circuit in the twenty minutes than you did the time before.

Always keeping good form of course!

Good luck and keep moving!

#fitness #workout #CARDIO #cardioworkout #circuits