I’m a huge advocate of morning workouts. If you sweat it out first thing in the day, there’s no way for work obligations, not to mention that dinner invitation from your friends, to hamper your session.
Of course, waking up at 5am to get to a spin class isn’t always possible – or desirable. So, the next best alternative? Your lunch break! Smack in the middle of the day, it’s perfect for exercisers who dread the morning and equally as good for those who are too tired to drag themselves to the gym at the end of the day. Here’s how you can start getting lean at lunch.
1. Arrive a little early, leave a little late
For those of you griping under your breath that your ‘lunch break’ consists of scarfing down a few bites as you wade through your overflowing inbox, hey, we get it. But forcing yourself to step away from your desk three to five times a week will slash your stress levels, boost your mood and even lessen your risk of coming down with a cold – all things that’ll help your job in the long run.
Still feel guilty? Come in 10 to 15 minutes early or leave 10 to 15 minutes later than usual. Remember to let your boss know ahead of time that you’re starting a new routine.
2. Don’t forget a change of undies
“Packing your workout clothes the night before makes it easy to just grab your gym bag and go in the morning,” personal trainer Vanessa McDonald says. A few items you should always keep stashed in your workout bag: deodorant, face wipes, a water bottle and a change of underwear – because there’s no way you’ll want to wear your workout undies back to the office. Finally, don’t leave your smartphone behind. There’s nothing worse than working out without your favourite playlist.
3. Get in with a group
Need some motivation? Ask a friend or co-worker to join you. Alternatively, many gyms and studios offer express group classes, such as 30-minute indoor cycling and power-hour yoga classes.
“Let the instructor tell you what to do, and get it done,” personal trainer Chris Freytag advises. You’ll be in and out and back to work in no time, and you’ll have more energy to finish the workday.
Studies show that exercising with others helps boost motivation, increase the number of kilojoules you burn and also improve your overall wellbeing.
4. Say sayonara to warm-up stretches
“There’s no need for static stretches before your workout,” says personal trainer Samantha Clayton. “Instead, spend five minutes at the beginning of your session doing dynamic movements, such as slow lunges, to warm up your muscles.”
Make sure to stretch after your workout, though – even if that means doing a few stretches when you get back to your desk.
5. Kick up the cardio
When you’re short on time, it’s best to alternate between short, high-intensity bursts of speed with bouts at a slower pace throughout a single workout. “It’s a quick way to get your heart rate up and burn kilojoules at a higher rate,” says Freytag.
So, if you’re hitting the treadmill or elliptical, try this: warm up at a slow pace for three to four minutes, then alternate between one minute at an all-out effort followed by one minute at a moderate pace, for a total of 20 minutes. Finish with three to four minutes at a slow pace to cool down.
6. Stick to standing
At the gym, avoid going from one chair to another. “Weight machines that require you to sit instead of stand don’t use as many muscles,” McDonald says. Instead, opt for exercises in which you’re firing multiple muscle groups and constantly using your core to keep you stable, such as full-body movements like squats and hamstring curls.
7. Fuel up fast
If you’re using those precious lunch minutes for exercise, pack a healthy meal that you can eat at your desk when you return. Or, if a beverage is more convenient, prepare a healthy protein shake. “It’s fast and easy on the go,” Freytag says.
8. Take any work along with you
While it’s way better to leave office stressors where they belong – at work – there may be occasions when it makes sense to take a few files or notes for that afternoon meeting with you and read them while you’re sweating it out on the stationary bike or elliptical. Really pressed for time?
“Invite a co-worker and conduct a walking meeting,” Freytag says. Even if it’s just a few laps around the block, a little movement is much better than none.
If you get stuck at your desk, try these embarrassment free desk stretches.
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