Quick 12 minute resistance band workout for those short lunch breaks

Looking for a fun lunch break workout that won’t take up too much of your time, I’ve got just the thing. This 10-minute resistance band workout is a great solution to trying to fit a workout into your busy schedule.

With the working office day being 9-5 plus the additional time it takes to travel, get ready, pick up the kids, and walk the dog, you are bound to be exhausted and have the gym as the last thing on your mind. That’s where this quick lunch break workout is going to save this year’s fitness goals.

All you need is a small space to complete the workout and some resistance bands and you are set to go! If you don’t have any resistance bands check out smartworkout’s bands, click here to find out more about them! I am basing the workout using these bands however you can use any long resistance bands that you already have.

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 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.

It’s time for some stretches!

As we are working 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 lunch break workout.

Now it’s 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.

I would recommend doing each of these exercises for a timed period and then having a rest in between each exercise. So it would come to 40 seconds working and 20 seconds resting. Then you repeat this through once more. This means that you can keep it under 15 minutes in total, as time is easier to control than reps.

However, if you wanted to complete this workout in terms of reps and sets you most certainly can. I would recommend doing 3 sets of each exercise and 8-10 reps in each.

Squats.

• Grab your resistance bands and use the bar attachment
• Stand with your feet shoulder-width apart and the bar balanced on your shoulders (don’t have it on your shoulders completely but more the back of your shoulders, this decreases your risk of injury)
• Squat down engaging your core to help you keep balanced
• Push yourself back up using your legs and repeat for the time or reps allotted.

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.

Without Resistance band: Do bodyweight squats, in the beginning, they are just as effective. So if you want to, start with body weight squats and progress onto resistance band ones in a couple of weeks.

Bent Over Rows

• Grab your resistance bands and the handle grip attachment (if you don’t have the attachment don’t worry)
• Stand with your feet shoulder-width apart with the resistance band underneath your feet.
• Grab ahold of the two ends of the resistance band or the handles and hinge at your hips slightly.
• Bend your knees to prevent lower back pain
• No using your arms to pull upwards keeping your elbows tucked in
• Make sure to keep your neck in line with your back by keeping your eyes down
• Repeat the rowing motion for the allotted time/reps.

Muscles to engage: This will engage your upper back specifically your lats and lower/middle traps. It will also slightly engage your biceps.

Without resistance bands: this movement is less easy to do with just your body weight, however, you still can do the movement above just without the resistance band. It won’t work your back muscles amazingly but there will still be some engagement. I would recommend purchasing resistance bands for this exercise though.

Shoulder Press

• Grab your resistance bands and once again the handle attachments (don’t worry if you don’t have the attachments
• Stand with your feet shoulder-width apart on top of the resistance band
• Pick up the two ends/handles and press above your head
• Bring your arms down by bending your elbows, and try to keep your upper arm at a 30-degree angle to your shoulder not directly 90 degrees. (will help with range of motion and prevent shoulder injury)
• Push the handles once again above your head and repeat the process for the allotted time/reps.
• Try to keep your core engaged as this will help you balance.

Muscles to engage: This one works your shoulders, specifically the front delts.

Without Resistance Bands: Start by getting into a press-up position and walk your feet towards your hands. You should create a v shape, then by bending your elbows lower yourself to the ground and back up. I would say this exercise is harder than with the resistance bands so if you are starting and can get the resistance bands I would recommend it.

Lunges.

• Set up the resistance bands as you did for the squat.
• With your feet shoulder-width apart take a step forward with one leg.
• Lunge down keeping your front leg bent at a 90-degree angle
• Bring this foot back to its starting point and lunge forward the same with the opposite leg.
• Repeat this process for the allotted time/reps

Muscles to engage: This exercise will engage your quads predominantly but you will also feel your glutes and calves working.

Without resistance bands: Body weight lunges are a great alternative, repeat the same motions as explained above just without the resistance bands. If you need to stick your arms out to the side or hold onto something to help you balance.

Tricep Extensions

• Grab your resistance bands, you can use the handle attachment but I find that it is better without.
• Stand feet shoulder-width apart, stood on top of the band.
• Pick up one end of the resistance band and extend your arm up over your head. (I find it better to do one arm at a time)
• by hinging at your elbow bring your fist down to just below your head and extend back up.
• try not to move your upper arm and only focus on bending your elbow to allow your fist to reach just below the back of your head
• repeat the movement for the allotted time/reps
• remember to keep your core engaged throughout as this will help your balance

Muscles to engage: This will work your triceps, predominantly the long head but also the short head of the tricep.

Without Resistance Bands: I would recommend doing tricep dips instead of extensions, however, it can be difficult in an office space to find a bench. If you can grab a chair (that won’t move) you can use that but if not you can just place your hands on the floor. Check out this post for a how-to.

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:

Is 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.