Fit a Workout Into a Lunch Break with this Minute-by-Minute Plan


Hoping to get a workout in but can’t find the time to do it? Working out during your lunch break could be just the solve you need. Here are some tips to help you efficiently manage your time, plus a step-by-step plan for fitting it in—after all, every minute counts.

The key to slipping a sweat session into the middle of your day: preparation! Pack your gym bag and your healthy sack lunch the night before, so you’re not rushed in the morning. Gym bag essentials include your workout clothes, headphones, a towel, toiletries and cosmetics (if needed), and a water bottle. For that post-workout refuel, think beyond the soggy sandwich. Wraps, salads, and other easy-to-pack items can be put together ahead of time for a healthy, and tasty lunch.

Ready, set, workout! Follow this handy, minute-by-minute guide to turn your average lunch break into a productive sweat sesh. In just one hour, you’ll feel energized and accomplished— and you’ll be back at the office in time for your next meeting.

12:00pm: Grab your gym bag, head to office restroom, and change into workout clothes.

12:05pm: Leave the office and walk to your workout space. Whether that’s the gym down the street, an office fitness center, an outdoor space, or even a meeting room—there are plenty of options.

12:15pm: Start your 20-minute workout. Run outside, go on a power walk with a coworker, cue up this FitStar workout in a conference room, or hop on the elliptical at a nearby gym.

12:35pm: Head to the locker room or nearest restroom to freshen up, and change back into your work clothes. (Don’t underestimate the power of a pack of baby wipes when you don’t have time for a full shower.)

12:45pm: Walk back to your office.

12:55pm: Grab your brown-bagged lunch from the office fridge.

1:00pm: Sit down at your desk, enjoy your healthy meal, and go about your day.

There you have it, a lunchtime workout schedule to help you reach your health and fitness goals. Give it a try during your next lunch break!


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7 Comments   Join the Conversation

7 CommentsLeave a comment

  • Bought the Simple Fit Board and started working out with it. How do I add this type of workout to my exercise since its not on the list. I have a Fitbit Flex.

    • Great question Debbie! Since the Simple Fit board is not listed in our exercise shortcut, you cannot add it to the list. Not sure if you have Flex 1 or Flex 2. If you have Fitbit Flex 2, you’ll need to allow SmartTrack to track your workout and rename it after. To rename a SmartTrack workout, go to>log>activities. Under activity history, click on the pencil icon to rename it. Hope this helps!

    • Hi Robin. I also have just 30 mins for lunch. I go for a brisk walk for 20mins then grab my lunch and I’m ready to get back to work. I find it a great boost to my concentration to get fresh air for even this short time.

  • I have been doing this for a month now 🙂 I feel refreshed after the break as it was a new day started.

  • Just a question on eating after the lunchtime workout. I have talked to other Health and Fitness professionals and have been told to eat after your workout if you want to put on weight, in the light of this, what is the difference of eating before or after the workout?

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