The Best Ways to Burn Extra Calories on Your Lunch Break Without Breaking a Sweat

Let’s be honest, when we have a 30 or 60-minute lunch break, we are done eating in about 15 minutes. The rest of our break is likely spent scrolling on our phones or thinking about all the tasks we have to do when lunch is over. Chances are after eating lunch we feel more sluggish and maybe it’s time for that second cup of coffee. What if I told you that you could burn extra calories and boost your energy in 15 minutes or less?

The American College of Sports Medicine guidelines state that adults ages 18-65 should accumulate 30 minutes of activity at least five days a week to maintain physical activity. However, the activity only needs to be continuous for at least 10 minutes, meaning you do not have to do all your exercises at once! Here are some exercises or activities that you can complete during lunch that will take 10-15 minutes.

Try 3 sets of 10-15 repetitions for each, or if an exercise is for time, try to perform it for 30 seconds or longer.

• Chair Squats
  1. Stand in front of a chair with your feet hip-width apart.
  2. Slowly lower your glutes toward the chair without sitting down.
  3. Keep your knees over your ankles and place your weight in your heels throughout the full range of motion.
  4. Straighten your body upright and repeat.
• Walking Laps
  1. Make sure it’s a brisk pace, not just casually strolling.
• Good Mornings
  1. Start with your feet shoulder-width apart standing up straight with hands on hips or, if you have little weights, place them on your shoulders with elbows upright.
  2. Have a slight bend in your knees, hinge at your hips sending them back as far as you can.
  3. Keep your back flat the entire time and lower your chest to the floor. When you feel a stretch in your hamstrings or your back is completely flat, come up.
• Triceps Dips
  1. Find a flat surface (desk, bench, chair, etc.) and position your hands shoulder-width apart on that surface. Extend your legs straight out in front of you, butt off of the surface.
  2. Straighten your arms, keeping a little bend in your elbow to engage your triceps more.
  3. Slowly bend your elbows to lower your body toward the floor until your elbow is about a 90-degree angle.
  4. Once position is reached, press down into the surface straightening your arms again to return to starting position.
• Incline Push-ups
  1. Stand facing a wall, bench, desk edge, chair, etc. with your feet shoulder-width apart. Get into plank position with your arms completely straight.
  2. Once in proper position make sure your black is straight and flat and your head is aligned with your spine.
  3. Bend your arms to help you slowly lower your chest toward the surface, then straighten your arms to bring your body back to starting position.
• Russian Twists
  1. Find floor space, or perform this exercise from your chair, and bend your legs and lift them off the ground.
  2. Elevate your upper body so that it creates a V shape with your thighs.
  3. Twist your torso to the right, and then reverse the movement to the left.
  4. Repeat this motion with desired reps or for time.
• Step Ups
  1. Make sure it’s a decent height and try to bring your knee to your chest.
• Tucks In and Out
  1. Find floor space, or perform this exercise from your chair. Extend your legs out and elevate your body to a V- position to your thighs.
  2. Raise both your legs and torso simultaneously and reach toward your feet tucking in and out.
  3. Repeat this motion until desired time or reps are met.
• Split Squats
  1. Start in a split-leg position, with one leg forward and one leg back, or with your front leg on a step to make this exercise more difficult.
  2. Bend both knees and lower your hips, until your back knee is just above the floor. Make sure you keep your chest up throughout the whole motion. Pretend someone has a string and they are pulling you straight up and down.
  3. Stand straight up and return to starting position. Repeat with alternate leg forward.
• Wall Sits
  1. Find a wall and place your back against the wall flat with your arms by your sides.
  2. Slide down the wall until you are in squat position, keeping pressure in your heels, knees over the toes, with your back against the wall. Do this exercise for time.
• Incline Mountain Climbers
  1. Start with your body in plank position – a straight line with your hands shoulder-width apart on a flat surface like a countertop or wall. Keep your toes and the balls on your feet touching the floor.
  2. Bring one knee up toward the center of your stomach and then quickly alternate between legs.
  3. Continue for time or reps.

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