If you’re busy at work and home, it can be tough to find the time to work out. You may be too tired to wake up earlier than you do or too busy in the evening to fit in a training session. Often, the only time to get a workout is over your lunch break in the middle of the day. If that sounds familiar, here are some tips to help you fit in a midday workout like a boss:
HIIT It Hard
Instead of spending a full 60 to 90 minutes working out, you can still get in a kick-ass workout in 15-20 minutes using High Intensity Interval Training. Basically, HIIT involves intervals of high intensity work combined with intervals of rest. This on again, off again style of workout pushes your heart and lungs to maximum capacity. Make it a bodyweight workout, and you’ll find you shred muscle as well. A full-intensity HIIT workout will have you done and ready for lunch in 20 minutes.
Most of us tend to feel a bit snacky come midmorning, but you can actually use that to your favor. If you know that you’re going to fit in a midday workout at your lunch hour, have a piece of fruit or a granola bar 30 to 60 minutes before your break. That way, you’ll have energy in your tank when you go to hit the gym. Your pre-workout snack should consist of quick-absorbing, low fiber, high-carb foods that are easy on your digestive system.
One Piece a Day
If you’re going to the gym, you can waste a lot of time switching between equipment or waiting for the various benches and machines to be free. Instead, pick one piece of equipment a day: a barbell, a set of dumbbells, a kettlebell, or one machine. Use only that piece of equipment for your workout, and you’ll find you can get through your training session far faster because you’re not waiting around.
Watch the Clock
The last thing you want is to get so lost in your workout that you lose track of time and show up late for work. Watching the clock does two things: 1) it helps you know when you need to leave, and 2) it ensures that you make the most of the time you have. If you’ve got 10 sets to get through and only 20 minutes to do it, you’ll spend more time working and less time resting. That’s a surefire way to guarantee a better, harder workout!
Dress for the Gym
Don’t waste time changing into your gym clothes. Wear your workout clothes all morning, and bring a change of clothing for use after your workout. This may be harder if you work in a professional office setting, but if your bosses don’t mind, it’s a great way to remind yourself what you’re going to do as soon as your lunch break rolls around.
Shower at the Gym
The downside of doing a midday workout is that you end up all sweaty and red-faced. You probably don’t have time to head home to shower, and most workplaces won’t have shower facilities. Your best choice is to shower at the gym, even if it’s just a quick rinse-off to wash away the sweat. Along with your change of clothing, bring your basic shower supplies: shampoo, conditioner, (or a 2-in-1 if you’re not picky), body wash, and deodorant. That way, you’ll be able to take a quick shower before heading back to the office, smelling fresh and clean.