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Stretches at lunchtime

Your Lunchtime Workout: 8 Simple Stretches and Exercises

Can’t find time to exercise? Read on for simple exercises, including tricep dips, that you can quickly do during lunchtime for a full-body workout!

Making Time for Fitness

Despite knowing that physical activity is paramount for everyone who wants to be healthy, a lot of people neglect it. Why?

A major deterrent could be thinking about how long it will take, which might send you into a state of panic because you don’t have that kind of time. So you tell yourself that you will resume working out next month.

And then next month comes and you put off fitness to the following month! In reality, this month never arrives because you are always super busy.

Does this sound familiar? Here’s a thought, though!

Have you ever considered a lunchtime workout? Sure, you might think, “well lunch break for lunch and not for sweating.” Yes but before you put off getting active again, hear me out.

Here’s the thing. I felt the same as you. Then, with COVID and everything else going on I started thinking that it is necessary to change my perspective and do something for my health.

So, I started searching for some kind of solution for the situation. Much to my surprise, I learned there are plenty of quick daily workouts to do in a home office.

To boost the effect of short training, I began to combine the simple stretches and exercises below with taking lactose free protein powder for great results. Thrilled by my discovery, I’m now sharing it with you.

Push-Ups are Ideal for a Quick Lunchtime Workout

Push-ups are among the best exercises out there, regardless of whether you want to do a lunchtime workout or want to exercise any other time.  Many people think of them as exclusively upper-body exercises because they target triceps, pectoral muscles, and shoulders. But, if you do them correctly, they are efficient lower-body exercise too.

Here is how to do two-minute push-ups when you need a quick effective workout!

  • Assume a plank position with your hands about shoulder-width apart
  • Bend your arms and lower the chest as close to the floor as possible
  • Go back to plank position
  • Do push-ups for two minutes
  • Break for 30 seconds
  • Do another round

It is Always a Good Time For Tricep Dips

If your goal is to work on upper body strength, then tricep dips are a good choice.  They main and strengthen the triceps. Not only that but your chest, shoulder, and back will also be grateful for the activity.

Here is how to do tricep tips:

  • Take a stationary chair
  • Put palms flat on the chair
  • Bend your elbows straight back
  • Go down as much as you can while keeping your back close to the chair
  • Return to starting position
  • Do 20 dips

Lunchtime Workout: Squat Away for Strength

Talking about ideas for a quick workout is impossible without mentioning squats. If you don’t have time for anything else, you can always fit in this exercise.

Experts say that you will prevent many visits to the doctor by doing few squat reps daily.  This activity is excellent for the whole body, although many people do them to increase leg strength.

Here are the instructions for squats:

  • Stand with your feet firmly on the ground and hip-width apart
  • Go with your butt in the squat position. Make sure that the knees don’t go past the toes
  • Your weight should be in your heels
  • Make sure your chest is up
  • Keep squatting for 2 minutes
  • Rest for 30 seconds
  • Repeat
Side plank exercise
She is getting ready to do side planks at home. Photo by Karolina Grabowska from Pexels

Side Plank Rotation

You know that the plank is a great exercise that you can do anytime and anyplace, right? Well, side plank rotation is even better.

The side version works all of your core and abdominal muscles.  If you spend a lot of time sitting in the office, a strong core is something that you want. If your core muscles are in good condition, you have less risk of experiencing neck and back pain.

Plus, the side plank rotation is ideal for a quick workout session! Here is how to do one properly:

  • Start the exercise in a high plank position
  • Make sure that your feet are hip-width apart
  • Assume the side plank position by rotating the entire body to the side with the left shoulder above the left wrist
  • Extend the right arm towards the ceiling
  • Keep lifting hips up
  • Return to high plank

Repeat the movement for one minute. Then, take a 30-second break. Finally, change sides and repeat the exercise.

Wall Sits in a Lunchtime Workout

Wall sits are a type of squat exercise. Although they are less demanding than the regular style, they are still an excellent way to build lower-body strength.

Your hamstrings and glutes and quads can get incredibly strong if you do this exercise regularly.

Here is how to do a wall sit:

  • Stand against the wall
  • Slide down until your hips reach the level of your knees
  • Make sure your knees are at a 90-degree angle
  • Stay in this position for 30-60 seconds
  • Go back up
  • Repeat 15 times

What are Stance Jacks?

Stance Jacks are similar to jumping jacks. The only difference is that with Stance Jacks, you go down into a deep squat so you touch the floor. Like jumping jacks, this quick workout benefits the entire cardiovascular system.

Here is how to do Stance Jacks:

  • Stand with your feet together
  • Raise your arms, keeping elbows out and fingertips touching
  • Jump into a wide squat
  • Push hips back, while reaching your right foot with left arm
  • The right arm should extend behind your back
  • Jump back to starting position
  • Repeat on the opposite side
  • Keep doing it for one minute

Along with building strength, these simple yet effective movements are great for reducing stress. That is exactly what might be needed by the time lunchtime comes if your morning has been a tough one!

You might find Stance Jacks to be more challenging than some of the other movements listed here for a lunchtime workout. But if you want something extra to try, they’re a great choice!

Lunchtime Workouts include the Heisman Drill

Do you want more high-intensity exercises for your quick workout? If so, consider adding the Heisman Drill to the routine.

It is an intense exercise designed to improve your overall health and help you burn fat. Also, it develops agility, balance, and flexibility.

This is a quick and easy workout. But, since it is insanely quick, make sure that you have wipes or a towel ready to use to wipe away sweat. Trust me, you will need them.

Doing a Heisman Drill involves:

  • Keep your feet hip-width apart
  • Bend your elbows and put arms close to body
  • Jump on your left foot and lift right knee towards chest
  • Push your left arm forward and right arm back like you are sprinting
  • Quickly hop on your right foot while reversing the motion
  • Keep alternating for one minute
Women doing seated bicycle stretch
Seated bicycle crunches are great for toning the abs! Photo by Anna Shvets from Pexels

Seated Bicycle Crunches Fit Well into a Lunchtime Workout Too

This is a fantastic bodyweight exercise.  Seated bicycle crunches are great for endurance, conditioning, weight loss, and more.  They work well for toning upper abdominal muscles too.

For seated bicycle crunches, here is the game plan:

  • Sit in the chair keeping your feet flat on the ground
  • Place hands behind your head
  • Lift one knee towards the opposite elbow
  • Twist the body down towards the knee
  • Return to starting position
  • Do 15 twists on each side

Final Words

Now, you don’t have an excuse for skipping exercises! I understand that you don’t have an hour or two for fitness. However, as you can see, with these quick lunchtime workout options, you can get active during the workday.

If you don’t feel motivated to stretch or exercise, or you’d rather enjoy a casual conversation with your co-workers during lunch, remind yourself about the necessity of physical activity. What are some other quick exercises to do in the office?

About Today’s Writer

Thomas Nemel is a freelance writer living in Detroit. He covers everything related to health and wellness, such as nutrition and fitness. Thomas likes his gym sessions, riding his motorbike, and whitewater kayaking.

3 thoughts on “Your Lunchtime Workout: 8 Simple Stretches and Exercises”

  1. Wow! These are great recommendations. I’m one of those people who want to stay fit but also finds it challenging to ‘fit in the time.’ I always feel guilty for taking time away from working, but in reality, that’s not a healthy mindset anyhow. Without our health and strong fitness, everything else will suffer anyway!

    I’m a big fan of squats so I love that those are mentioned here! They really do help in so many ways, especially for hip pain since I have to sit a lot for work. I had no idea that they help reduce doctor visits. Wow!

    I think I’ll be working in some tricep dips and seated bicycle crunches today! Thank you for sharing this great guest post from Thomas. These are great tips that should help everyone fit in a bit more physical activity into their busy days. I’ve shared! ♥

    1. So great to see this love for the guest post on fitness from Thomas, Holly! I know he will appreciate your feedback. So true that fitting in fitness is a toughie – And then once you start the exercise it’s like why didn’t I do this sooner?! HUGS

      1. Aw! Thank you sweet Christy! It’s always nice to feel the love and get good feedback when we’ve put so much effort into writing or creating a piece, isn’t it? Encouragement is something we all need! And I agree 100% with you – exercise helps every area of our lives but especially with creativity! It does make us wonder why we didn’t start soon. Big hugs and much love to you, my friend! (And to Thomas! Great article!) 💛

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