2 In Fitness/ Life

4 Workout Ideas To Do On Your Lunch Break

If you’re already a reader, then you know that I’ve recently joined the gym across the street from my work, in order to amp up my postpartum “get my butt back back into shape asap” effort. So far, it’s going well. I haven’t been documenting my workouts as much on Instagram lately, but I’ve been snapping them when I think about it. Be sure and find me over there to see little tidbits (@sarah_ingle1)

To make things a little easier, a pretty decent chunk of my coworkers also have memberships across the street. There have been several days where 4-5 of us are over there at the same time. While I’m not a fan of actually working out WITH someone, it is very motivating and encouraging to have someone to hit the gym with. The hardest part about working out is always taking that first step, so if you can find someone to take that step alongside, you will most likely stick with it.

In order to hopefully help other moms, or anyone really, with some ideas for working out at lunchtime, I’ve put together the workouts that four of us did on Monday. Each workout is pretty diverse, and covers a wide range of exercises. We only have an hour, so by the time we walk across the street, change, workout, change again, and walk back to our office, our total workout time ends up being about 45 minutes. 45 minutes is PLENTY of time to get in a solid sweat, and if you can do that say, 2-3 times a week, I think you’re sure to see results. At the very least, just being able to get up from your desk and move around for more than five minutes will do wonders for your mood!

Here are a few workout ideas to get you started:

lunchbreak workout ideas for the working mom

Workout Idea 1

  • Treadmill: 2.25 miles – jog/walk every other song
  • 3 sets of 10 crunches
  • 2 sets of 10 bicep curls
  • 2 sets of 10 arm raises

Workout Idea 2

  • Treadmill: walk at incline for .5 mile, run .5 mile
  • 12 leg presses
  • 12 seated leg curls
  • 2 sets of 10 row machine
  • 2 sets of 12 roman chair ab lifts (knees to chest)
  • 4 sets of 10 yoga ball crunches
  • 12 yoga ball push ups
  • 12 each of: bicep curls, shoulder press, dumbbell rows, forward arm raises, overhead tricep raises

Workout Idea 3


  • 10 each leg banded walks
  • 10 bird dogs
  • 10 fire hydrants
  • 10 clam legs
  • 10 plank ups

Strength: Deadlifts

  • 3 sets of 5 – 95, 95, 115
  • 2 sets of 3 – 115,135
  • 1 max rep – 155, 165

WOD : 4 rounds

  • 10 EL – banded squat walks
  • 10 EL – Banded kick backs
  • 10 EL – RDL w/ 10 lbs

Core: 3 Rounds

  • 10 Sec Hip Bridge
  • 10 ES Iron Crosses
  • 10 Kazoos

Workout Idea 4


  • arm circles
  • 10 shrugs  – 15 lbs each arm
  • 10 front & side arm raises – 5 lbs
  • chin-up practice – 10 second hold, 4 slow descensions
  • handstand practice

Strength – Bench Press:

  • 65 x 5
  • 75 x 5
  • 80 x 5
  • 85 x 3
  • 95 x 3
  • 100 x 1

WOD: 4 rounds

  • 5 pushups with plank jump
  • 10 chest flys with 15-lb dumbbells
  • 15 landmine T-bar rows – 25-lb plate
  • 20 bent over tricep kickbacks – 8-lb dumbbells

Core: 3 rounds

  • 20 mountain climbers
  • 10 single-leg V-ups
  • 20 plank hip dips

To see more details and explanations from this workout, check out my coworker’s blog where she’s been documenting her workouts in depth!

What workout have you done lately? What would you add? Do you prefer to workout alone or with a group?

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  • Reply
    April 8, 2016 at 9:24 am

    These are great ideas!
    I’m a hardcore sweater, so there’s no lunch break workouts for me [well, I also work from home] but you’ve got some good ones here! I actually like working out both alone AND with a group. In fact, 3x a week I get to the gym early to lift on my own then head into my HIIT exercise class and workout with a group. It’s a nice way to get in my strength AND cardio, plus I can be both anti-social and social 🙂
    Kat recently posted…How To Make Your Workout FunMy Profile

  • Reply
    April 8, 2016 at 10:45 am

    Thanks for the inspiration!! I currently am loving Body Pump classes at the gym. I love the group fitness class setting because it helps me stay motivated and makes me get to the gym on time versus procrastinating.
    Taylor recently posted…Back To London We GoMy Profile

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