Squeeze inside a Lunch-Time Workout


Training On Your Lunch Break | Mid-Week Workouts To Keep The Body Moving

Video taken from the channel: Global Triathlon Network


30 Min Lunch Break Workout

Video taken from the channel: Jen Heward


Yoga For Your Lunch Break

Video taken from the channel: Yoga With Adriene



Video taken from the channel: Aled Hopkins


How to make the most of a lunchtime workout

Video taken from the channel: Financial Times


Squeeze in a Lunchtime Workout for Health Benefits

Video taken from the channel: CKPGTV


1 HOUR FULL BODY FAT BURN HOME WORKOUT (Warm Up, Arm & Back, Cardio, Ab, Leg & Thigh, Stretch) Emi

Video taken from the channel: Emi Wong

When you have a short amount of time to get your workout in you will want to make it quick and effective. Shorten your normal warm up and cool down, and try a HIIT (High Intensity Interval Training) workout or something similar! Your Snap Fitness may also offer lunch-time bootcamps that you could attend. Squeeze in a Workday Workout with One of These Lunchtime Classes Ditch the break room and break a sweat instead with these five highly efficient lunchtime exercises. By.

Warm-up x 2 Rounds 1. Squats x 10 2. Pushups x 10 3. Band rows x 10 4. Jumping Jacks x 30. Great advice, and super cute outfits! Who knew yoga pants and a workout top could be so cute! �� Unfortunately, since I teach elementary school and have to sit with my kiddos for the super long lunch time of *22 minutes (!!)* I don’t think a lunchtime workout is an option for me.

Great tips for someone who can make it work though!Nice idea for those who have long lunch breaks:) My lunch break is 30 min or less I would really appreciate if you could create a weekly schedule for all of us that are spending most of the time on business trips: meaning no equipment, no space in hotel rooms, no time because of meetings almost 24/7, no meal prepping, no time for 5 meals a day (you actually can not eat your grapefruit. Here’s How to Do It in Under 60 Minutes Plan your outfit accordingly. Don’t waste any time getting tangled in your blouse in the locker room or bathroom stall. Be strategic about hair and makeup.

Like your outfit, you should also plan your ‘do. On days you want to workout midday, Pack your own. How to squeeze physical fitness into your daily schedule, whether your job ties you to a desk or keeps on your feet all day. Working Out At Work: From Desk Exercises To Lunch Break.

Power lunch? Squeeze in a speedy workout Ramp up the intensity to make the most of a quick trip to the gym Below: x Jump to discuss comments below ; discuss. However, squeezing exercise and eating lunch into your usual lunch hour does call for a bit of advance planning and some special strategies.

No Problem! Whether you want to squeeze in a workout on your lunch hour or just don’t want to wreck an amazing blowout, there are times when a super-sweaty gym session just won’t do. But that doesn’t mean you have to skip your workout altogether!

When it comes to.

List of related literature:

I don’t even like to waitthe10 minutes it takes between the gym and thetake—out place; I eat immediately after my workout (though not in the locker room, which isjust too gross).

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

A solid, balanced breakfast such as oatmeal or an egg-white omlette should be eaten before you work out, sit down at your desk, take the kids to school, or any other activity that begins your day.

“Sculpt and Shape: The Pilates Way” by Yasmin Karachiwala, Zeena Dhalla
from Sculpt and Shape: The Pilates Way
by Yasmin Karachiwala, Zeena Dhalla
Random House Publishers India Pvt. Limited, 2015

Maybe you can do it first thing in the morning, just before you eat your lunch, or during any other little break, and you can squeeze this exercise in just the way you take a loo break.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Eat at least every four hours: breakfast, lunch, a second lunch (if you train in the afternoon, split this meal into preand postexercise snacks), dinner, and an evening snack as desired.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

If you have an hour or more for lunch, you may be able to squeeze in a workout at this time.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Lunchtime exercising helps break up the workday and often decreases caloric intake over the lunch period as compared to the intake of nonexercisers.

“Commuting Stress: Causes, Effects, and Methods of Coping” by Meni Koslowsky, Avraham N. Kluger, Mordechai Reich
from Commuting Stress: Causes, Effects, and Methods of Coping
by Meni Koslowsky, Avraham N. Kluger, Mordechai Reich
Springer US, 2013

This microadjusting is easily accomplished by simply eating slightly larger or smaller portions at meals, adding or removing one or two snacks or small meals from the previous chapter, or eating during your workout on a long training day.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

A small snack (25 to 35 grams of carbohydrate, or about 1 ounce) in the hour before a 60-minute workout staves off hunger and keeps you alert and focused, while the carbohydrate you have stored in your muscles takes care of the actual fuel for training.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

For example, if you work out in the late afternoon, you should double the portions in your lunch or afternoon snack.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

About an hour before your workout, have a snack that includes the macronutrients you need, such as a slice of Ezekiel bread with almond butter; a bowl of oatmeal with soy milk and blueberries; a Simply Bar (see Appendix C and the Resources section); or a protein shake with flaxseed oil, soy milk, and whey protein.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just finished this awesome workout,it was hard but useful.Remember guys,you’re sweat is your fat crying.Stay strong and determined.

  • I consider myself extremely lucky: two fully equipped indoor gyms, an outdoor gym, one with an altitude cardio room, 50m multi lane indoor pool, sauna, hot and cold contrast recovery pools, padded yoga/stretching room, full size comp standard athletics track, km’s and km’s of road and trail running area, free smoothie station with bananas, milks, kale, yogurt and blenders, all within 5mins walk of my desk. Even have flexibile lunch hours and two hours every single morning (0730-0930) dedicated to physical training. Love it:)

  • Starting weight and height: 151 lbs. I am 5ft 2
    Goal weight: 130-140 lbs
    I eat around 1200 calories and drink around 2-3 litres of water. Will update every week:)

    Day 1:

    Day 7:

    Day 14:

  • Oh gosh emi so gorgeous
    I did most of her exercises videos
    And I loved it! really i sweat a lot
    I feel my thigh getting firm and lessen my cellulite..

  • i weigh 130 pounds and my height is 5’6. I’m also a very active person and do a lot of home workouts and go to the gym. I burnt 363 calories. I cant gain muscle easily and finally got some ab definition after working out for 3 months! Everyone’s body is different and you should change for yourself and not others. A healthy, balanced diet while doing cardio 4x a week. Don’t eat under 1000 calories and enjoy healthy and unhealthy food.

  • Came after the 10 mins abs, 15 mins slim arms, 30 mins hit and this is just such an upgrade!!! Woah I’m really a proud of myself that i did it ��

  • I know you may not be so lucky as to to be able to wear active wear, baseball caps at work, have a yoga class within 2 minutes, a swimming pool available etc but look how easy it is for me!

  • You are sooo beautiful and amazing! I used to workout 4 days a week and have been in a rut for about 6 months and have not been to the gym since. What suggestions can you give me? or can you post a video to kind of inspire me and get me motivated or how I could start getting back on track little by little I feel so out of it. I watch your videos all the time and wish something could help. Thanks Jen

  • Adriene: Thank you so much for all you do. You have made an enormous difference in my life quality. May you always be peaceful, happy and well.

  • Thank you Adrienne.
    Was trying to do Day 23 but this was great.
    Wishing you a Happy Thursday.
    See you this evening for more Yoga with Adriene.����❤️

  • Omg I loved this one. The small jokes made me laugh and feel joyous! I watch and do yoga with you every morning for a week now, you’re amazing! Don’t stop! Namaste

  • Thanks for getting me up and moving while manning the desk on Christmas. I laughed really hard at the miniskirt comment while in the squatting pose. I almost fell down lol!

  • I’m 169cm, 16yrs old and currently weigh 76.0kg… Gonna be hopefully doing this workout everyday for the next 30 days alongside intermittent fasting…. My goal is to get back to 60kg…Let’s see how far I get!!:)

    Just to add, I do the workouts 1st thing in the morning, and then I weight myself after, cuz I break my fast around 12

    Day 1: 74kg…ngl, it was a challenging but good workout, felt rly rewarding afterwards, left me happy and energised!:)

    Day 2: 73.7kg took a rest day cuz my cramps were literally UNBEARABLE, so did one of emi’s lighter 10 min workout instead:)

    Day 3: 72.95kg

    Day 4: DONE

    Day 5: Done

    Day 6 Done..I can already see a slight difference on my body!!

    Day 7 took a break from this cuz I had guests over, so instead went for a short walk around 1.5 miles:)

    Day 8: Donee

    Day 9: done + had a 3 mile walk:))

    Day 10: done

    Day 11: done, also weighed myself again today and I’m now 72.8kg:))

    Day 12: aaaah I got lazy:(( so didn’t do it today, instead went on a 3 mile walk… Buttt i know how important consistency is so hopefully will resume tomorrow:)

    Day 13: done… Can really see changes in my body, I can see my stomach become more toned and defined but waist is more smaller. Even tho I see less of a difference on the weighing scale, I feel happier!! Even my jeans are getting loose for me haha

    Day 14: donee

  • Hi. Just want you to know i discovered you not that long ago and as a nurse i have shared your videos with my patients. I treat holistically concentrating on connecting body, mind and spirit in one’s own pace. Thank you for offering this to the public.

  • wow, you don’t mess around. Very hard work. You work hard for that perfect body of yours. Keep up the good work hun. Love your videos.

  • Can you do a video on only standing moves without coming down on the ground? I don’t know if it’s possible, but it would be helpful. There’s is no way I’ll put my mat on the yucky floor at work or even go to the ground. Thank you! Love your videos!!

  • I love this it made me so tired but after the stretch my body cooled down

    Day 1 done ✅
    Day 2: ❌I was getting myself together mentally but I decided not to give up because I missed only one day ��
    Day 3:done ✅

  • For your reference, I burned 443 calories by doing the workout part. I am 5’6 and currently fluctuating between a whopping 68-69 kg..

  • Great video! Extremely helpful.I use my phone to clock 60second rest periods. I did not know you could do 45 seconds, so thanks. Unbelievable how strong you are. It blows my mind. Thanks for putting out content. Best to you.

  • Hi emi, PLEEEAASSEEE DO ANOTHER HOUR WORKOUT LIKE THIS ONE!!! I love your long workouts and this is the most fun but I don’t want to do the same one every day ��

  • Every muscle in my body was in a knot and after this practice I feel less tired. Very good for lunch break or office break. Thank you.

  • when i first saw this 1hr workout i was like, “NO ABSOLUTE WAY IM DOIN THIS.” and when i saw its on the 15day program, im now like, “oh”

  • This was really amazing my whole body feels brand new great video and you’re a great instructor thank you so much for making videos that can help others

  • ngl this one really made me almost give up, but im so glad i didn’t. Just had to split the workout in to two 30 minute segments with a break of 20 seconds in between. The final stretches at the end also felt so rewarding!! thankyou emi!!

  • I love this one. It’s short and perfect. Had to pause for a moment because I noticed your little box at the bottom of your bookshelf. I have the same one. Love it. Also, may have been trying to read the book titles, ha ha. Thank you.

  • My lunch break came at 3:20 AM. Did this one. Woke me right up!!! Great stuff Adriene. P.s., I’m a guy so I didn’t wear a skirt. Lol.

  • I just want to say, I am proud of myself. I think I thought of quitting like 5 times, and yet I went on, albeit a little more rest. So so proud. Also, thanks Emi for the music so apt in the cooling down workouts. It’s didn’t only cool my body but also my soul. I hope you see it, because, honestly, your workouts are the only ones I can follow. Following them for past one month and I feel great. Love from India

  • Thanks Adriene! Just one question, should I practice this before lunch or after lunch? Cause I often feel drowsy after lunch and I also have stomachache.

  • Thank you so so much for all these workout videos, Emi�� totally life changing! I ve been struggling with weight issues for years, tried going to the gym, fasting and even going with pills but none worked. Then found your channel by chance, been doing a mix of your videos for a week now and almost lost 1 kg! All this while eating 3 full meals per day and nothing else. The burns from each video is worth it and feels so good after each stretch. Seriously thank you so much! Hoping for more people to discover your channel! ����

  • before this quarantine i was 51kg, and after three months almost to 70kgs��, gonna start this from today and let you know in 10days how it goes.

    edit:thankyou everyone,it’s been five days and i take 1 hour 30 minutes to complete the workout, gonna update in few days.

  • Great lunchtime ideas thanks I feel embarrassed! I run my own business now working at home and er…. watching the news at lunchtime. However, I am highly motivated again by your vid and I am going to start training lunchtimes again (as I used to) Thanks!

  • Hey, I want to share this awesome experience, just did this practice in the middle of my run inside this wild forest in Lithuania, eastern europe. There is something about doing yoga on cool moss, under a big bright sun while the birds are singing in a company of trees on the percussion with their cranky trunks, love it. Thank you Adriene, don`t stop!

  • Thank you so much for taking the time to create and share these videos!
    I feel absolutely amazing for committing to my yoga practice each day.


  • hii @Yoga With Adriene Thanks for all of your yoga videos. I’ve watched and download its already. I feel like doing yoga with you when I practice it, feel your heart, kindness, joy, and happiness.. so lovely..thank you so much… Wait you to come and doing Yoga in Bali..:)

  • I’m glad i’m still working from home and there’s a pool nearby… I guess I’ll have to start doing my swim trainings during lunch!

  • every I want to give up somehow I get excited again when the man I love comes to my mind. At first I was tired but in the end I was excited again to end it until the end, even though I missed a few cardio moves. no problem, maybe next time i can. I love him, but he doesn’t know who I am. thanks to Emi, be excited to develop the channel.

  • I wasn’t feeling like pushing myself much today, rainy weather making me want to stay in bed cuddled under the blankets, but I’m glad I did! Thank you for this lunch practice this morning instead I had a ‘love cave’ with my shirt in the down dog position and couldn’t help but smile from our 31 day yoga revolution practice! Thank you for bringing the sunshine out of myself on this rainy day! Grateful for your dedication, love, and practice! Namaste ����❤

  • I love doing this workout on my lunch break. It rejuvenates me and gives me the mental strength to keep chugging along at my job, and even carries over to encourage me to go to the gym after work. Thank you!

  • this was so nice. I loved it. I love dabbling in all the videos, some I will remember halfway through, or be totally surprised by one I haven’t seen.

  • Adriene, Thank you!!!!! I did this video before work and feel a million times better… how does yoga make a person feel so good? Please keep doing what you’re doing thank you for all your videos <3

  • ive adored you and your yogavideos for such a long time now (i do them almost daily). but you even brought a bigger smile to my face today by saying that youre a feminist (you are a great rolemodel!)

  • I am setting an intention to stay and complete each daily ywa session. Not deciding when it’s done. Calming these ‘rushing’ feelings that bubble up. Breathing, so much breathing������

  • Do you think it’s okay for me to practice yoga even if I have scoliosis? Whenever I do some practices it makes me whole body feel great, but when i am holding my back up straight it really hurts:( I love yoga and I hate having scoliosis!!

  • I love your approach. I feel accepted and challenged at the same time. Your videos have gotten me back into a regular practice after years of excuses. Thank you!

  • I hope you never stop being your silly self! This is one of the main reasons why I love your videos so much no stuffiness that sometimes comes with Yoga videos:)

  • “Tap into that energetic health”:-) LOVE that!
    We also said “wight wrist” at the same time! Adriene, sometimes I feel like we are one:-)
    Namasté <3

  • I want to start to do this workout but I need some motivations because its too long��

    1 like = number of days I’m going to do this:))

  • wow the first time I did this a couple weeks ago it was soo difficult and I was sweating like crazy! This time around I was able to do it perfectly and fully. Do not quit, consistency is key!:)

  • I’ve started doing some of your shorter sequences and really like that you tailored this for a quick break during the work day! It was really great that halfway you acknowledged that that might be all we have time for, and that’s ok. Much appreciated and exactly what I needed!

  • I enjoyed this video; I am particular about yoga instructors and find many artificial or only interested in showing their skills,but Adrianna is very real and I enjoy her style. I will watch other videos by her.

  • I praise the internet Gods that I found your channel Adriene!!!! I haven’t practised yoga in a few years, until today. Thank you for this awesome funny relaxed piece of loveliness xxx You rock!!! This is JUST what I needed to get my butt back in action!

  • Hi Adriene I love your videos it was my first time doing yoga and it became a routine a home now before bed and the morning one.I was looking for one to help me with study for exams. I work and study everyday it’s hard to mind peace for study after long days. A prep yoga before going to exams and one between study and before study would be awesome.

  • Thank you so much for making yoga so accessible to everyone. I got really demotivated after I went to a few yoga classes at a nearby facility (for which I bought a month subscription) and people were doing all kind of handstands and what not and the teacher told me I wasn’t on the right level to attend because everyone was so much more advanced (those were marketed as “beginners classes” though), so I felt so bad that I stopped going. Your videos alllow me to go at my own pace and I can feel how good it is for my body and nerves (helps me with insomnia). It is so motivating to hear that it doesn’t matter if you can’t do full extension, you’ve already achieved something by trying. Now I don’t associate yoga with pain but pure pleasure.:) THANK YOU.

  • this is nice as well if it’s your day off from working out and just want to do something to feel good but doesn’t require a big amount of energy. thank you!

  • Omg just did this circuit outside in my patio (beautiful, hot summer day) with my sweet sweat wrap and balm. AMAZING. It took no time to get a good sweat going and I feel like I had a great workout even in such a short period of time. Love you Jen!!

  • Myb bcs i dont do a workout for a years, now i almost fainted after do this just for a 10min. I will improve myself from day by day i promise

  • Thank you, I appreciate you and your witty comments. I did this video with a carpet and scrub pants in between patients at an outpatient pediatric clinic. Im an occupational therapist and this yoga break was bliss. Namaste

  • I really love this routine I come back to it regularly, often when I’m feeling that ‘oh my GOD I do not have time to practice’ feeling.

  • I feel Awesome loved this practice I didn’t even use a mat which was so refreshing to just change it up so thanks for this one Adriene and for the recipe, hope you’re well, love yuh and Namaste Everyone ����������❤����

  • Hey guys. I’m an aspiring fitness/military YouTuber. If you guys can check out my channel, that’d be awesome! If not, it’s ok. Thanks for at least reading the message.

  • Hi Adriene, just wanted to say thanks for this video. This is a wonderful little lunchtime routine, and just what I need to help me keep my practice on track during the week, not to mention it is a great way to make sure that I take some Me Time during the day! You rock!

  • Excellent video! I just would like to have more details on nutrition. Some ideas of what to eat after lunch time workout. What would be a good quick and nutritive lunch considering the time restriction.