Step Away from the Desk! How to Make a Lunch Break Workout Work Out ;)


How goes it?

Three days a week, I work at an office from 8:30-5:00. Some days, I get up at 6 and work out beforehand, but lately, I’ve been loving the lunch break workout! (or the RUNch break, as I call it!)

I’ve never had an hour lunch break to myself – I’m coming from teacher lunches where you have 30 minutes, are on lunch duty or have kids coming to your room for a chat – so I figured I better take advantage!

Fitting in a workout during your lunch break is a great option because not only are you maximizing your time, but who wants to sit all the livelong day? Getting active at lunch breaks up the hours of sitting at your desk and energizes you for the rest of the day. (Goodbye, afternoon sugar/coffee/cocktail craving! Well, maybe ;))

Working out during lunch may not always be feasible for you, so it is important to evaluate your situation and go from there. (Maybe you’re a sweat monster, only get 30 minutes, and meet with clients in the afternoon!).

However, no matter what your work situation is, I would strongly encourage you to take “move breaks” and “fresh air” breaks throughout the day!

Just maybe not like this:

If you think a lunchtime workout could be for you, here’s how to make it a simple and smooth process!

1. Get Ready

Lay out your work outfit, pack your workout gear, have healthy snacks to bring with you…all the night before. Don’t wait until you wake up to set yourself up for success. Having everything ready to go the night before not only makes things easier in the morning, but you’ll start to get mentally prepared for your lunch time workout.

2. Plan it out

There’s no problem with winging your workout sometimes, but this isn’t the time. You’re already short on time, a number of things could pop up, you might be tired/busy, etc. Having a planned workout will help you use your time wisely and take any guesswork out of it. I’m much more likely to complete a workout if I know what my plan and objective is going to be.

3. Have a “freshen up” kit

I don’t have a shower at work, but I still manage to make myself work-presentable all over again. (Admittedly, I’m not a super sweaty gal). But you can too! Keep some deodorant, oil wipes, dry shampoo…whatever your go to “freshen up” items are, have them there at your office for when you get back.

4. Maximize your time

You don’t have to go at it out for an entire hour to get an effective, worthwhile workout. Try tabata or running intervals, compound movements, and circuits to get the best workout in the time you have available.

Here are a few to get you started!

Mile & Muscle Workout

Cardio Calorie Crusher

20 minute AMRAP

5. If all else fails, just walk

If steps 1-4 go out the window, just get outside and take a walk. That’s still good for you! It might not be the most intense work out of your life (they can’t all be!), but guarantee you’ll be glad you at least got out there and moved your body!


There you have it! It’s time to step away from the desk and rethink your lunch break!

Hope you have an awesome start to the week!


Wicked Healthy Wonderings: Do you work out at lunch? What’s the most convenient time for you to work out during the week?

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    • Tara | Treble in the Kitchen
    • April 13, 2020

    Awesome tips! I think it’s so important to step away from the desk during a lunch break 🙂

    • Tina Muir
    • April 15, 2020

    Great tips Ruthie! I was actually just thinking about this while I was trying to fall asleep last night, try being the key word there haha! I will be working from home for the next few years, and I think it would be better for me to do my runs around lunch, especially in the winter when heat is not an issue. Thanks for the tips, and I think its great you said that it should not be used as an excuse, an hour for lunch is definitely long enough for most workouts!

    • Susie
    • April 15, 2020

    My problem is that I am always wanting (and have been waiting) to eat during this lunch hour. I guess I would rather wake up early. That’ll probably change with kids, though.

    • Katrina
    • April 19, 2020

    Life cheats, they’re amazing!

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