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Oct. 29, 2021 / Haley McCoy

Whether your focus is on losing weight, improving endurance, or strength training, don’t let those gains get away from you because your schedule gets crazy. When you’re busy or tired from the week, a trip to the gym is usually one of the first things to get cut from your routine. While training and workouts should be consistent, sometimes sneaking in a short workout is all you need to stay on track, get an added energy boost, and burn a few additional calories.

There are several ways to sneak a quick 25-minute workout in during your lunch hour. Here are a few options for you:

Bodyweight Circuit
When you’re short on time and can’t get to the gym, a circuit-style bodyweight workout is a great way to get in a quick sweat before you go back to work. Set a timer for 25 minutes; do each exercise below for 50 seconds, then rest for 10 seconds. At the top of each minute, transition to the next exercise. Rotate through this circuit five times to complete your 25-minute workout!
1. Alternating Reverse Lunge
2. Alternating Side Plank Knee Tucks
3. Single Leg Deadlifts
4. Plank Shoulder Taps
5. Squat Jumps

Walk, Jog, or Run Outside
Getting outside is beneficial for mental alertness and the perfect setting for an equipment-free, simple workout: walking, jogging, or running. Based on your fitness level, plan a one- to three-mile loop that can be completed in 25 minutes. Alternatively, walk or run in one direction for 12 minutes, then turn around and head back to your starting point. You can make the workout more challenging by adding jogging or sprinting intervals into your walk or jog. If you have bad weather, opt for the stairs in your office building or incorporate them into your at-home bodyweight circuit.

Gentle Movement
Not all workouts require getting sweaty. Sometimes moving through slow movements in yoga, stretching, or focusing on breathing can help manage stress or give your muscles time to recover. Adding physical stress on top of mental stress can be more harmful than helpful, so incorporate recovery workouts into your fitness routine when needed. If you need to mentally and physically decompress, try this 18-minute exercise:
– Lying on your back, breathe in through the nose for 5 seconds then out through the mouth for 5 seconds. Do this for three minutes.
– Once you’re centered, hold each of the following positions for 45 seconds, taking 15 seconds to transition to the next exercise. Repeat the circuit three times, for a total of 15 minutes.
o Deep Side Lunge to the Right
o Deep Side Lunge to the Left
o Standing to Toe Touch
o Cat-Cow
o Door Frame Chest Stretch

When life feels busy and stressful, moving your body will actually help you de-stress and focus. Taking 25-30 minutes to get in a quick workout—whether it’s walking, climbing stairs, or lifting weights—will help you feel refreshed and ready to tackle the rest of your day!