22 Lunch Workout Routine Tips and Exercises to Help You Stay Active

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22 Lunch Workout Routine Tips & Hacks | Whether you work from home or at the office, it IS possible to squeeze in a quick sweat sesh between calls and deadlines! There are tons of no equipment workouts you can stream for free, ranging from the 15 minute to 30 minute mark, with longer options to choose from. This post has everything you need - workout essentials, tips to teach you how to look good after a lunch workout, and pre- and post-workout snacks and meals, and more!

Working out midday can increase your efficiency and focus, boost your productivity and reduce stress levels. But if you’ve ever done a lunchtime workout, you know it can be tough to stick to. That’s why we’ve rounded up our best tips and favourite exercises to help you stay on track. Creating a lunch workout routine allows you to establish a genuine work-life balance and helps reinvigorate you for the rest of your work day! Whether you work from home or from the office, check out our best tips and exercises.

How to Create & Stick with a Lunch Workout Routine

1. Schedule It
Workouts need to be scheduled and prioritized or else they’re usually the first to go out the window. If you can, schedule your lunch workout around the same time each day and make sure you have about 20 to 40 minutes to dedicate to it. On busy days, you may only be able to do a 15 or 20 minute workout, but if you carve out more time, you’ll have the extra buffer room.

2. Prep Your Gear
If you work from the office, no-equipment workouts will be your best friend, however if you work from home, having a few pieces of equipment will be super helpful. Dumbbells and a workout mat will help you get the most out of your lunchtime sweat seshes, as will extras like resistance bands and kettlebells.

3. Find Exercise Routines You Love
You’ll be more likely to stick to your lunch workout routine if you’re doing a workout you enjoy. If the thought of running outside makes you anxious, try an at-home HIIT workout, or if you love yoga or Pilates, work those into your routine. The more excited you are for your workout, the less likely you’ll be to skip it.

4 Lunch Workout Routine Essentials

1. Wireless Headphones
Wireless headphones are a game changer when it comes to at home or office workouts. You don’t have to worry about disrupting anyone else and they allow you to listen to your workout video as loud as you like. They’re perfect for lunch workouts when there may be others around and you just want to do your thing.

2. Dumbbells
Dumbbells are small and easy to store or even bring with you if you work out at the office. They’re key to building muscle and toning up so should be part of your lunch workout routine at least a few days a week!

3. Water Bottle
It’s key to stay hydrated while you’re working out to ensure your body temperature is regulated and that you’re getting enough fluids. You lose fluids when you sweat, so it’s important to replace them by drinking water before, during and after your workout. This will reduce the risk of heat stress, maintain normal body function and maintain performance levels.

4. Resistance Bands
Resistance bands are another great piece of equipment as they’re easy to store and travel with. They allow you to do a number of versatile workouts, from yoga to resistance training.

How to Look Good After a Lunch Workout

1. Workout with Your Hair Up
Before you start your workout, pull your hair into a ponytail, bun or braid. You want to keep your hair off your neck, which will not only help you stay cool but prevent your hair from getting too sweaty and greasy. Use a scrunchie or spiral elastic so you don’t get the dent that often comes with a rubber hair band.

2. Use Waterproof Makeup When You Can
Waterproof makeup is a blessing for those who workout at lunch. While waterproof mascara is a staple in every gal’s makeup bag, they also make waterproof eyelinereyeshadowbronzers, and foundations. If you’re planning a lunchtime sweat sesh, waterproof makeup is key.

3. Dry Shampoo
If you don’t have time to wash your hair after your workout, stock up on dry shampoo. Blast your hair with a hairdryer immediately post-workout to evaporate the sweat, then apply the dry shampoo. Avoid spraying it right on top of your head so you don’t see the powder and massage it with your finger tips for a refreshed look!


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