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A Workout You Can Do at Work (Really!)

Work Out On Your Lunch Break

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Think you don't have time for a midday workout? Think again! Not only can you fit in an effective fat-burning session in just 20 minutes, but research shows that taking some time to exercise in the middle of the work day can make you even more productive overall. Try this simple plan two or three times a week. You'll stoke your metabolism, strengthen your muscles, and return to your desk with the energy and focus you need to fly through your to-do list in record time.

How it works: Do 1 set of every exercise back to back, completing as many reps as possible in 30 seconds for each move. Rest for 15 seconds, then repeat the circuit. Do 8 rounds total, aiming to increase the number of reps each time.

RELATED: The Once-a-Week Workout Plan

Squats with Parallell Arms

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30 seconds

Stand with feet hip-width apart, arms extended straight out from shoulders. Bend knees and shift hips back to lower into a squat until thighs are parallel to the ground. Keep chest lifted, core engaged, and arms extended out during the entire movement. Draw shoulder blades down and back and keep chin parallel with the ground.

Crunches

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30 seconds

Lie faceup on the floor with knees bent and feet flat, hip-width apart. Bring hands behind your head and elbows out wide. Curl up off your shoulder blades, bringing chest toward the ceiling. Make sure elbows stay out wide. Lower back down to the floor and repeat. Do not pull on your head or use your neck to lift up. The movement is coming from engaging the abdominals.

Pushups

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30 seconds

Get into pushup position with hands directly below shoulders, feet hip-width apart. Your body should form a straight line from head to ankles. Bend elbows and slowly lower chest to the ground. Press back up, extending your arms as quickly as possible. Keep core and legs engaged the entire time, and avoid arching your back or letting hips sag.

Glute Bridges

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30 seconds

Lie faceup on the floor with your knees bent, feet flat on the floor, and arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees, squeezing your glutes and pressing slightly out with your knees the entire time. Lower back down, and repeat.