Easy Workouts To Do During a Lunch Break

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Published: January 4, 2023

Living better, eating healthier, and exercising regularly elevate mood, energise, and have an outstanding effect on health and happiness. However, most people either don’t incorporate healthy habits or try for a bit and quit because they don’t have the time to commit. That happens because we believe we have to change everything immediately. We get motivated to eat healthily and exercise and start doing so intensively. But drastic changes are not sustainableas any trainer from DubaiPT Personal Trainers would attest. The key to any long-term change is time. To change your habits and be happy, healthy, and fit, starting small is the most effective way to do it. Incorporating healthy habits gradually will help you create a sustainable routine without taking up much of your time. Thus, here are some easy workouts to do during a lunch break.

Lack of time is no excuse

How often do you think: “I would love to work out, but I just don’t have the time?” Many times probably, as all of us do. This is one of the most commonly used excuses not to do aerobic exercise or any other type of workout.

It might be because we believe that people who exercise spend hours in the gym every day or have a perfect meal plan they stick to constantly and never eat unhealthy or processed foods. However, the truth is quite different.  Spending just half an hour exercising—in a gym or at home—is entirely enough to achieve any fitness goal as long as you are consistent. And having a healthy diet doesn’t mean you never get to eat chocolate or burgers. It means you eat more healthy than unhealthy food throughout the day, not giving up your favorite snacks. The fittest and healthiest people know this.

a woman stretching her arm
A healthy lifestyle that includes an exercise routine and proper nutrition doesn’t have to be hard and time-consuming.

Nevertheless, those people were once beginners, unfamiliar with proper diets or the best cardio exercises. Like most beginners, they started small. And if you want to, you can too. You don’t have to dedicate hours to training or eating healthy food 24/7. Simply incorporating some easy workouts to do during a lunch break can help you change your lifestyle for the better. A few desk stretches and having one healthy meal per day is an excellent start. And nobody is too busy for that.

The best workouts to do during a lunch break

Some of the quickest, easiest, and best routines you can fit into your lunch break include:

  1. Walking
  2. Stretching
  3. HIIT sessions
  4. Dynamic movements
  5. Running


Walking is one of the easiest ways you can start your lifestyle change. And yes, walking is exercising. In fact, walking is considered the best exercise to lose weight. Walking helps you to burn a lot of calories but doesn’t get you as tired as some other exercises. It’s considered a cardio exercise since it has many benefits for your cardiovascular health, including:

  • Preventing certain diseases and conditions—Scientific research has proven that walking every day can help prevent heart disease, strokes, high blood pressure, type two diabetes, and even cancer. This alone is an excellent reason to consider walking as one of the easy workouts to do during a lunch break.
  • Increased energy levels—By moving your body, you will have more energy for other things as well
  • Increased muscle endurance—Walking is an excellent exercise for beginners that are looking to increase muscle endurance. Any personal trainer for muscle gain would recommend incorporating walking into your fitness routine.
  • Maintaining a healthy weight—If your only goal is to maintain your weight, walking is a great way to do it.
  • Weight lossThose looking to lose weight will significantly benefit from walking. This light cardio exercise can burn a lot of calories.
  • Strengthening the immune system—Walking also helps improve your sleep, mood, memory, and cognition, leading to a strong immune system.
a man walking in the city
Walking is one of the best cardio exercise options if you are looking for easy workouts to do during a lunch break.

Therefore, consider taking a walk the next time you are on a lunch break. Go shopping, stroll the park, and breathe the fresh air. You can even get a fitness tracker to count your steps and the calories you burn.


An office job can really be challenging for your body. Sitting in the same position for hours can lead to having a stiff neck or back, numb legs, or worse. However, doing a couple of simple exercises at the desk or during your lunch break can help get rid of these conditions. Stretching is an easy form of workout that anyone can do. Putting your hands over your head, moving your head from side to side, or stretching your legs can feel good after sitting at the desk for a long time. Try it!

a woman stretching on the chair and doing one of the easy workouts to do during a lunch break
Stretching at your desk during a lunch break can help you relieve a stiff neck or back and eliminate the numbness in your legs.

Short HIIT sessions

Nowadays, there are many exercise options available. There is yoga, pilates, HIIT workout, strength training, Zumba, aerobics, and many more classes you can choose from. Therefore, anyone can find something that is appealing to them. If you have a longer lunch break, an hour or two, you might want to consider booking a class. Exercising for just half an hour daily can immensely improve your physical and mental health.

We highly recommend researching some fitness studios near your workplace and seeing what they have to offer. You could find some workout videos to train by yourself, but working with a personal trainer for weight loss would be an even better idea if you don’t want to waste any time. If you go to the gym unprepared, you may find yourself spending valuable time deciding what exercise to do next. But if you work with a trainer, they will have a prepared schedule for you. Even a fifteen-minute HIIT workout with a trainer could have you burning more calories than an hour at the gym yourself.

a woman exercising on the floor
Booking a yoga or pilates class to attend when pausing your work might be an excellent choice for easy workouts to do during a lunch break.

Dynamic movements

For those who have shorter lunch breaks, it might not be possible to go to the gym or book a class during them. But that doesn’t mean you can’t do a workout right there in the office. Easy dynamic movements like squats, lunges, pushups, standing oblique crunches, or high knee raises are excellent forms of exercise. They will help you get rid of any kind of stiffness, and better yet, they won’t take up much of your time.


Running has numerous benefits for both our physical and mental health. If you ever had a good run, you know there is no feeling like it. Nevertheless, you don’t have to run a marathon to reap all the benefits of running. Doing a fifteen-minute jog around the block would do just as well, but it won’t have you dripping in sweat. If this sounds appealing to you, consider taking a pair of sneakers with you to work and try jogging during your lunch break. If the weather is nice, you can run around the block or, better yet, a nearby park.

a man preparing for a run, one of workouts to do during a lunch break
A fifteen-minute jog around the block is one of the best workouts to do during a lunch break.


Taking care of our bodies is one of the best ways to practice self-love. However, we often neglect them because we are too busy. Hopefully, you now see that we can care for ourselves despite our packed schedules. Easy workouts to do during a lunch break are one way to care for your body and health. They don’t take much time, and anyone can do them, whether they have a longer lunch break or not. Therefore, find what you love, and don’t make excuses. Even doing some stretches at your desk or squats and pushups in your office will be highly beneficial. But if you have more time, don’t hesitate to book a yoga or pilates class, go for a quick run or visit a nearby gym. Your body will be thankful.

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