In a time-crunched day, sometimes the only time you can fit in a workout is during your lunch break. Whether you have 30 minutes or an hour, you want to get the most fitness and health benefits for your time. Do one of these workouts every day of the week to insure you have a well-rounded routine that offers variety and balance.
Cardio Blast
Burn significant calories and build cardiovascular endurance in 30 minutes when you approach the treadmill--or other cardio machine of choice--with intensity. Interval training that involves alternating bouts of high- and low-intensity cardio work increases the body's fat oxidation capacity, reports a study in a 2007 edition of the European Journal of Applied Physiology. Intervals can be randomly performed. For example, when watching a half hour TV show, go moderately during programming and sprint during the commercials. Or, they can be more precisely timed. For a 25-minute precisely timed treadmill interval blast, warm up at an easy walk for about three minutes. Repeat the following sequence five times: Run at eight mph for two minutes, walk at four mph for two minutes. Cool down for two minutes at an easy walk, shower and get on with your day.
Yoga
Yoga class may conjure up images of 90 minute sessions of stretching and meditating---something that does not fit into a lunch break. You can perform an energizing yoga workout in a short 20- to 30-minute period of time. According to Women's Health Magazine, certain poses help to reduce fatigue and stress. For your short yoga session, warm up with five to 10 sun salutations. Perform a right leading one-legged downward facing dog pose, followed by warrior three, a bound half moon pose and tree pose. Hold each pose for 10 full inhales and exhales. Repeat on the left side for one set. Repeat up to three times to hone your core and flexibility.
Resistance Tubing
For those times you cannot get out of your office or home for a workout, stash a resistance tube in your drawer. These quarter-inch latex tubes stretch like a rubber band to assist in strength training. The American Council on Exercise affirms that a total body workout can easily be achieved using just a resistance tube. You can achieve a total body strength workout with exercises like the back row, chest press, military press, triceps extension, biceps curl and squat. Repeat for one set of 15 repetitions for a quick, beginning routine and work your way up to three sets of 12 to 15 repetitions. Make sure you warm up with a light walk or march in place before you begin training and stretch following your last set.
Circuit Training
Double up your workout results by combining strength training and cardio in a 35-minute cardio circuit. This workout requires no equipment, except for comfortable clothes and athletic shoes. Do a quick three-minute warmup with step-touches and marching in place. Repeat the following 10 exercises for one minute each, allowing no rest between minutes: jumping jacks, squats, high knees, push-ups, side shuffles, abdominal bicycle maneuver, tuck jumps, walking lunges, crab walks, and bird dogs. Cool down and stretch for the last two minutes of your workout. For a shorter session, do the sequence just two times through instead of skimping on the warm-up and cool-down.
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