5 Effective Workouts You Can Do on Your Lunch Break

IMAGE Team Coco

Corporate types have made “working lunches” a thing in the name of multitasking and increased productivity. Since it’s 2017, it’s high time “lunch break workouts” become something to help busy ones get some exercise in. 

With the abundance of gyms near workplaces and some offices providing facilities for their employees, it’s all about being efficient with your schedule. Low on energy in the mornings and by early evening? Then your lunch break is the perfect time to do it.

All you’ll need to allot is one hour for both exercise and a meal. It will all boil down to the type of workouts you’ll do and here, we list down efficient methods to get you in much better shape while others are overeating at lunch time.


If you exercise better with a group, you should try:

Circuit at 360 Fitness Club 

The signature workout of the 360 Fitness Club chain is a great functional option if you want to jumpstart a regular fitness routine. You get a full-body workout in just 30 minutes. You’ll be alternating between stations of resistance and cardio exercises—all of which can be scaled down to your current fitness level. To top that off, you’ll be doing a finisher that jacks up your heart rate even further. There’s always a circuit coach on stand by supervising workouts. Their branches are located with business districts, too.


Visit their website for locations.



A combination of weightlifting, powerlifting, plyometrics, kettlebell training, running, and gymnastics, CrossFit prides itself for time-efficient workouts that burn a ton of calories. Most sessions last between 30 to 45 minutes and you’ll be working your butt off once your workout starts. 

Aside from routines (which change daily) being short and intense, it’s the community aspect that gives you extra motivation. “Everyone who comes in to a box has a goal. We’re all pushing each other out of our comfort zones to keep going. People will cheer you on if you feel like quitting,” says Nikko De Guzman, head coach at Crossfit MNL San Juan Box. The CrossFit MNL group has a number of boxes around the Metro, too.


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Fight Form

Save for some like Roy Nelson, mixed martial arts (MMA) fighters look like they’ve been photo shopped—they’re every bit muscular. That’s because MMA training hits every muscle group you can think of, especially your core. But not all of us are ready for the pain of fighting. But a workout class called Fight Form offered at Ultimate Fitness Gym and Safehouse Manila uses moves from the different martial arts done  high intensity interval-style and minus the sparring. A typical session lasts from 30 to 45 minutes which still fits your within your lunch break.


If you’re more of a solo exerciser you can try:


Density Workouts

In a nutshell, a density workout challenges you to do more work in less time. It pushes your muscular endurance while building strength as you dish out reps until time is up. It allows you to work on your own pace, but with the time limit, you’ll be trying to fit as much work as you can—bringing your heart rate up and torching more calories even after you’re done. Below is a sample 10-minute bodyweight density workout you can do.

Directions: After a thorough warm-up, set your timer for 10 minutes. Do 10 reps of each exercise one after the other until you do all three. That’s one round. Aim to do as many rounds as you can until 10 minutes is up. Feel free to take a breather whenever you feel the need to just make sure you keep it to a minimum and perform quality reps.



  • Push-ups
  • Bodyweight Squats
  • Jumping Jacks


30:30 Intervals

This interval-style workout is one of the go-tos by renowned strength and conditioning coach BJ Gaddour. Do you do as many reps as you can of an exercise for 30-seconds, followed by 30 seconds of rest. If you pick five exercises, you can do a 20-minute workout that targets major muscle groups while working on your cardio due to the minimal rest periods. Here’s a sample bodyweight workout from Gaddour’s book Your Body Is Your Barbell: No Gym. Just Gravity. Build a Leaner, Stronger, More Muscular You in 28 Days!

Directions: Do as many quality reps of exercise 1 as you can for 30 second. Then rest for 30 seconds before doing the same for exercises 2 to 5. That’s one round. Do 4 for a total of 20 minutes.



No. 1: Hip Bridges

No. 2: Push-ups

No. 3: Step-Back Lunge (left leg)

No. 4: Step-Back Lunge (right leg)

No. 5: Inverted Row or Pull-ups

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Wayne Joseph Tulio
Wayne Joseph Tulio is a former assistant section editor of a leading men's magazine and has been writing about fitness, nutrition, and health for the last 8 years. Recently, he got certified as a personal trainer by the U.S.-based National Academy of Sports Medicine (NASM).
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