The first thing you need to do after you realize that you don’t have enough time for a workout is that you ‘DO’, you just don’t know where it exists. There is always no time in the schedule that involves work and home balancing with meeting your friends to going to an event or being lazy on the weekends. You hate getting up in the morning and you are too tired to workout when you get home from work. So what should you do?
You know that you have a busy schedule and your job makes you sit around all day that adds to your problem of being overweight and you still dream about walking in the office one day with a smoking hot body magically. That is never going to happen. Unless you somehow get a fairy godmother. So realistically speaking, you need to find time in the entire day that is focused on making you look and feel good.
You only have 45 minutes to an hour for your lunch break. Think about what you can do with this time. First off, the basic advantage you will have is that you won’t be skipping work to work-out. Secondly, you’ll be refueling yourself with activeness and energy for the rest of the day. That will increase your productivity while making you fit. For this workout to ‘work’, you need to make sure that you bring lunch from home to save time, and whatever gym or classes you sign up for, have a working shower that you can use immediately after your workout. Wear comfortable clothes that are easy to carry before and after your workout. Your mid-day workout will leave you happier and productive. Trust us on this!
Choosing your workouts:
As mentioned before, you need to first make sure that your gym is close to your office. And if your office already has a gym, then bless your boss because he/she saved you time. Secondly, make sure that it has a shower so you don’t look drenched in sweat after the workout. So to make a list,
- Make sure that the gym is 10 or fewer minutes away
- Offers 25-30 minute workout classes or machines/equipment that you can use on your own time
- Has a shower and a locker that you can save your stuff in
Eating is another thing you have to take in consideration that you don’t skip your meal because of your workout. Eating at your desk is an option but it seems a bit weird that you will be explaining everyone why you are eating at your desk. Smoothies are the best way to go. Add some yogurt, some frozen fruits, nut butter or protein powder and you’ll be refilled for the day.
Then, we have a list of quick workouts that you can do to fit in your work schedule.
- Bodyweight squats
Start by standing with your feet slightly wider than your hips and sit your butt back in a squat without letting your knees go past your toes. Then, make sure that your weight is in your heels and keep your chest up. Combine them with the following to complete a 30-minute workout.
- Push-ups
Start in high plank with your hands almost as wide as your shoulders and then bend your arms and lower your chest as close to the floor as you can. Push back up into a plank formation. Continue for 5 minutes.
- Step Mill workout
A 10 minute round on it will kick-start fat burn and would keep it running. Alter speed after every 2.5 minutes and do the highest level you can. Start from 3.0 mph in 1 minute to 4.mph in the 10th minute.
- Kick-boxing
Now, this is a mega calorie burner right here. Get a pair of your favorite 16 oz leather boxing gloves and run to the punching bag for a quick 15-20 minute session. It will not only take out the work stress but will also burn calories like anything. Throwing combinations and circling the bag will help your coordination and focus. Your techniques will get better with each session.
- V-LIFT
Start with lying face down on a bench with legs extended in a wide V behind you and your hips above the end of the bench, feet flexed and your toes on the ground. Then, grip the bench with your hands and extend your arms overhead. After that, lift both legs in line with your torso and bring your feet together in midair. Open your legs out to sides and lower them to start again.
- Wall squat
Hold the dumbbell in each hand and your arms by your side, palms facing forward, lean against a wall and with your back straight, bend your knees and slide down until the thighs are parallel to the floor. Maintain the squat and raise both arms and bring them close together in front of chest, palms facing each other. The reverse arm moves to complete 1 rep and repeat for 10-15.
- Yoga Tree
To begin, stand with hands on hips and bend left knee out to left side to place sole of left foot on inner thigh of the right leg in a tree pose. Hold for 1 count and then step left foot out into a side lunge, left knee bent and aligned over ankle, toes pointing forward and right leg straight. Push off with left foot to immediately return to tree pose.
We bet your planner that adding few of these workouts to your lunch time will help you stay in shape, be more vigilant and active at work and you’ll be back at work all nice and presentable in less than 10 minutes. Grab your gym bag, take a quick shower, get back to your desk and work the remaining day better and more productive than before. Time is money, let’s get going!