Make the Most of Your Lunch Break

 

The beauty of having a job that gives you an hour lunch break is that you get to do whatever you want to do in the lunch break. You can definitely use this time to your advantage and do a weight workout during your hour lunch break.

Lucky for you, this workout will not even take up half of your lunch hour. With using free weights/your own body weight for resistance and preforming total body moves, you can burn some serious calories.

You don’t always have to be dripping with sweat for your workout to be considered effective. According to a Women’s Health Article, Holly Perkins, a certified strength and conditioning specialist stated “By doing big-body moves and using heavier weights, you can score better results in 20 minutes than you can in an hour of cardio, says Perkins, who designed this workout. “Due to the trade-off between speed and accuracy, if you slow down a bit, you’ll focus more on the muscles you should be using,” she explains. “Put simply: You’ll be more accurate and your muscles will contract more fully.” Plus, all that muscle activation means you’ll continue to burn calories once you’re back at your desk or stuck in your car during a commute.”

This lunch hour work out is from Women’s Health and I thought it would be perfect to share. Here is the workout Women’s Health encourages during your lunch hour. You have nothing to lose and everything to gain so why not give it a shot?

MOVE 1

Deadlift with Press

Deadlift with Press
Stand with your feet hip-width apart and hold a dumbbell in your right hand; push your hips back until the weight is just below your knees (a). Push your hips forward and pull the weight to your chest, then quickly rotate your palm away from you and press the weight directly overhead (b). Slowly reverse the movement to return to start. That’s one rep. Do six, then repeat on the other side.
MOVE 2
Single-Leg Dumbbell Row
Single-Leg Dumbbell Row
Holding a dumbbell in each hand, stand on your right leg, bend forward, and raise your left leg behind you, arms straight, palms facing your leg (a). Row the weights to your chest, elbows out (b), then lower. Do six reps, then switch legs and repeat.
MOVE 3
Negative Push-Down
Negative Push-Down
Start In a pushup position, with your body in a straight line from head to heels (a). keeping your back flat, bend your elbows and lower your body as slowly as possible (b). Return to start. That’s one rep. Do 12.
MOVE 4
Split Squat with Arnold Press
Split Squat with Arnold Press
Hold a pair of dumbbells above shoulder height, elbows bent and palms facing you; step your right foot forward about two feet and bend both knees. Hold this position (a). Press the weights overhead, rotating your palms away from your body (b). That’s one rep. Do six, then switch sides and repeat.
MOVE 5
Anchored Side Leg Raise
Anchored Side Leg Raise
Lie on your left side, legs and hips stacked, arms straight out at shoulder level; hold a dumbbell with both hands (a). keeping your upper body steady, slowly lift both feet four to six inches off the floor (b). Pause, then lower. That’s one rep. Do 10, then repeat on the other side.

 

For a 20-minute routine, do the moves above in order, using weights heavy enough to challenge you without compromising your form (try five pounds to start). Rest for 15 to 30 seconds between moves if needed, and rest for one minute at the end of the set; do two more sets, using heavier weights in each round (e.g., eight pounds, then 10 pounds).