Quick and easy hiit workout for those short lunch breaks in the office.

It is so difficult to fit workouts into your busy office schedule, which is why I have devised a great adjustable lunch break workout that will fit in that small window you get for lunch.

All you need is a small space where you can complete the workout, no dumbbells or equipment is needed!

You could even do it with your desk neighbour/work buddy, it can help you to stay consistent and boost motivation to work out with someone else. Plus you can hold each other accountable so you reach those fitness goals faster. (I always found in the beginning of my fitness journey by going to the gym with a friend it made everything less daunting and I didn’t want to let them down so was more inclined to go).

It is important to make sure you warm up before starting your workouts. If you do not warm up beforehand your muscles will not be ready for the exercises. This can lead to injury as well as decrease your progress.

Time for some stretches!

As we are woking the whole body in this workout we need to stretch both the lower and the upper body.

There are so many great stretches, the important thing is we don’t need to hold them for too long around 5 seconds. Again this is helping blood flow to our muscles to prepare them for the workout ahead.

Choose 2-3 lower body stretches and 1-2 upper body stretches to do.

The quick HIIT lunch break workout.

Now its time for the fun part!

Workout Overview.

Keep reading to find details of how to complete each exercise and which part of the core you should feel the burn.

Instructions.

You will have a 30-second working period in which you will repeat each exercise back to back. Once all 5 exercises have been completed take a 2-3 minute rest and repeat through twice more.

If you find that not resting in between exercises isn’t doable for you try doing 40 seconds working and then 20 seconds rest. With the usual 2-3 minute resting period in between sets.

Squat Jumps.

• Start with your legs hip-width apart and toes facing forward
• Bend Your knees into a squat position, keeping your core engaged and eyes facing forwards
• Drive your heels down and jump upwards. Swing your ups up with you for more momentum.
• When you land squat back down immediately and repeat the process for 40 seconds.

Muscles to engage: This exercise will work your quads and calves in particular but you should remember to try to keep your core engaged. This will help your balance.

To make it easier: If jumping isn’t for you do not worry, you can still do this exercise just without the jumping. Instead of the jump drive yourself up onto your tip toes then back into a squat. You still get intense acceleration but slightly less demanding on the knees!

Small Side Shuffle taps

• Start with your feet shoulder-width apart.
• Try to stay on the balls of your feet; to do this slightly lift your heel off the floor but not so much that you are standing on your tiptoes
• Quickly shuffle 2-3 steps to your right and reach down to touch the floor with your right hand.
• Quickly shuffle 2-3 steps to your left and reach down to touch the floor with your left hand
• Keep your knees bent (kinda in a half squat position) and stay on the balls of your feet
• Keep shuffling side to side for the alloted time period.

Muscles to engage: This will work your quads predominantly, but make sure you are engaging your core as well to help you balance.

To make it Easier: Take out the floor taps, the taps just add an extra burn to the quads. By removing them you can soley focus on the quick intense movement from side to side, plus it is easier on the knees and back with less bending down to do.

Burpees.

• Get down into a press-up position
• Jump both feet in towards your elbows, this is your starting position.
• Jump both feet out (extending your legs) then back into your chest.
• Drive your heels into the floor and jump up, swinging your arms to help you get more momentum
• Repeat this process for the 40 seconds (starting from the third step)

Muscles to engage: This one works your hole body, it raises your heart rate and gets the blood pumping. It is great for burning fat.

To make it easier: Burpees are an intense exercise, but there are adjustments you can make to ease the intensity. Like with the squats instead of jumping up, drive your heels in and extend up onto your tiptoes. And if jumping your feet in and out is too intense try doing a single foot at each time, do it as fast as you can though so that you can still raise your heart rate and feel the burn.

Mountain Climbers.

• Start yourself in a press up position ( your knees can’t be on the floor for this one)
• Keeping your core engaged bring your right knee to your right elbow.
• Now do a little hop switch to bring your left knee to your left elbow whilst placing your right foot back where it started.
• Repeat for the allotted 40 seconds.

Muscles to engage: This exercise will engage your whole core and is also a great way to increase the heart rate to help burn fat. If you want to have visible abs this is what you need to focus more on. Check out this post by Healthline which goes into more detail.

To make it easier: This one can be tricky to get the hang of, so if you need to skip the hop switch movement you can do so. Just place your right foot down before you bring your left knee to your left elbow. I would recommend that you do it with the hop as it will be more intense and when done consistently will burn fat more efficiently. You could even try the hop for the first half and then switch to no hop for the second half!

Optional; Plank.

The reason I say this is optional is because I understand that not everyone will have a spot to do a plank where it won’t hurt your elbows. But if you can find a spot adding a plank into the workout would add significant benefit. It works your core muscles as well as your whole body.

If you would like a specific core strengthening workout check out this quick 10 minute one I created. Like this one no equipment is needed!

• Get down into the traditional plank position. Elbows on the floor and feet together.
• Engage your core and lower your bottom to make sure that your back is flat.
• Try to not connect your hands together, have about a fists length in between them.
• Keep your head down and breath (I always forget to breath during planks, half way through I realise and it makes it harder to keep going!)

Muscles to engage: This one predominantly works the whole of your core. But you will feel it in your arms as well.

To make it easier: Dip your knees down every 10-15 seconds not for long but just to give your muscles a slight break. If it’s too hard on your arms try holding the traditional press-up position, it isn’t as effective but I have found it to be easier.

Cooldown.

Just like warming up, you need to cool down your body. You will find simple stretches to suffice to cool down your muscles.

Choose lower and upper body stretches from the warm-up but hold them for 8-10 seconds instead. This helps to prevent your muscles from seizing up.

If you want to take your cool down a step further, try foam rolling out your muscles. If you don’t have a roller you can always use an old tennis ball (I will say the tennis ball may hurt more!)

Bonus challenge:

The quick lunch break workout not enough for you try to complete this challenge for 5/7 days of the week.

Try to get your 10,000 steps in each day. Walking is one of the most underestimated forms of fitness and has so many general benefits.

Actionable steps.

• Try walking to work if you can, or park somewhere within walking distance of your work to then walk from there
• Get in steps round the office, its good to stand up and stretch your legs around every 1-2 hours. Try to do this, even if its just a small lap of the room.
• Offer to go and get your co-workers lunch or walk to the cafeteria with them. Its good to keep your workplace separate from where you eat so even if you bring lunch with you walk somewhere else to eat it if you can.