20-minute workouts you can do in your lunch break

by Melissa Dever on Sunday 15 December 2024

3 min read

You may think you don’t have the time to work out during your lunch break but, if you’ve got 20 minutes, you can! Discover a few great exercises that can help keep your moving towards your fitness goals.

Lunch time is your time to move and feel good

Lunchtime workouts are a perfect way to break up your day, improve your focus, and stay on track with your fitness goals. Most of which you can complete in just 20 minutes.

You might be surprised at how effective a 20-minute workout can be. A study in The Journal of Physiology found that short, high-intensity workouts, like interval training, can deliver similar (or even better) fitness benefits compared to longer, steady workouts.

High-intensity interval training (HIIT) is perfect for burning calories and boosting your metabolism in a short amount of time - the only potential downside is that HIIT makes you sweat. We understand that if you're working at the office, looking hot and sweaty might not be ideal, so we’ve got some low-intensity fitness ideas for you. Low-intensity exercises can help build muscle, even in a short 20-minute session, making them perfect for days when you need a less sweaty option.

How to get a lunch break workout done fast, without the sweat

If you don’t want to be a hot mess when you get back to your desk, focus on low-intensity, high-resistance exercises. These help you build strength and avoid the sweat – which is ideal for a quick lunchtime workout. This way you can get your 20 minutes done, and nobody at work even has to know.

Gym workout for upper body strength

When you only have time for a short gym session, it’s best to focus on a specific muscle group to maximise your results.

Here are a few arm exercises you can incorporate into your 20-minute session:

Bicep Curls: A classic exercise to strengthen your arms.

Hammer Curls: Targets both the biceps and forearms for a balanced arm workout.

Concentration Curls: Helps isolate the biceps for maximum muscle engagement.

These exercises, along with several others, are recommended in our Trainer tips to build your biceps article, and are designed to be effective even with limited time.

Pilates at home or the office for core and flexibility


If you don’t have time to get to the gym, no worries. Here’s one of our 20-minute mat Pilates Athletic workouts you can try. If you spend most of your day at a desk, your body will thank you for this one.

Pilates targets your core muscles, improves flexibility, and builds your overall fitness. It offers some of the best abs exercises you can do at home or in the office.

Here’s a breakdown of exercises included in our 20-minute Mat Pilates session:

Warm-up: Gentle movements to prepare the body.

Hundred: Core-strengthening exercise involving pulsing arms.

Roll-up: Targets the abdominal muscles and enhances spinal flexibility.

Single leg circles: Focuses on hip mobility and core stability.

Rolling like a ball: Engages the core and massages the spine.

Single leg stretch: Strengthens the abdominals and stretches the legs.

Double leg stretch: A dynamic move for core strength and flexibility.

Spine stretch forward: Stretches the back and hamstrings.

Swan dive: Strengthens the back extensors and opens the chest.

Side kick series: Tones the hips and thighs.

Shoulder bridge: Strengthens the glutes and hamstrings.

These exercises collectively work on flexibility, core strength, and overall body tone. To follow along, you can check out the full video here: 20-Minute mat Pilates workout.

Take a walk for a quick energy boost at lunchtime

Sometimes the best physical activity is the one you can do right now. Walking during your lunch break is a great way to get some fresh air, increase your energy, and boost your mood. It’s easy, requires no special equipment, and can be done anywhere. Check out our guide about the benefits of walking daily to learn more.


Moving at lunch time is great for your body and your mind

Exercise releases all kinds of feel-good chemicals and can even improve your focus.

Even on your busiest days, a quick 20-minute workout can make a huge difference in your energy and mood. So come on, let’s get that workout done, and in less than half an hour you’ll come back to your desk refreshed and energised, ready to smash through your to do list.

Imagine how great it will feel to close your computer at the end of the workday, knowing you’ve already taken time to improve your mood, reduce stress, and recharge. These quick lunchtime workouts will give you both physical and mental benefits, setting you up for a productive and enjoyable day.


Once you start your lunchtime routine, keep it going!

Whatever you choose to do today, keep on moving, and make sure you get your quick lunchtime fix of happy fitness endorphins.

Remember the name of the game is consistency. Build movement into your routine until working out becomes a habit. For more tips on making the most out of your workouts, check out 7 ways to make your go-to workouts more effective.

If you want to squeeze in a bit more fitness, visit your local Virgin Active club. We offer a wide range of options, from lunchtime classes, to state-of-the-art equipment and expert Personal Trainers who can tailor a program that works for you.

Related articles

Connect

4 min read

A new era of wellness – Welcome to Bondi Westfield

Unwind

3 min read

Digital detox: reclaim your time and energy

Move

3 min read

Swim workout inspiration

Enjoying our blog?

Sign up to our newsletter to get updates on training, healthy living, news and events.