Fitting a workout into a busy schedule can be tough. Between being more productive at work and conquering the latest dating app, sometimes your sweat session can get pushed to the back burner. But lucky for us, the lunch hour was invented — 60 minutes in the middle of the day perfect for punching through a quick workout. We talked to Moov trainer Robert Urbaniak and got four no-fail workouts you can do midday and still have time to shower AND rock a cool-girl hairstyle.
1. AMRAP (As Many Reps As Possible): For this quick workout, you won’t even need to hit the gym. Find some open space, throw down your yoga mat and you’re good to go. “AMRAP is great for someone with limited equipment or a limited window to work out, because you can get a great workout in under five minutes,” Robert explains. He provides an example workout and suggests doing as many reps as possible in 5-10 minutes: 10 star jumps (power jacks), 10 push-ups and 10 sit-ups.
2. Tempo Running: A quick jog never hurt anyone, amirite? Robert suggests going for a 30-minute run and including some interval work during it. He adds, “After a five-minute warm-up, run hard for one minute, recover for two minutes and repeat as long as possible. This is a great way to build speed and endurance in the shortest amount of time.”
3. Compound Movements: Focusing on one muscle group can be a serious time-saver. Robert suggests going for compound movements like the deadlift, back squat, front squat, military press and bench press, if you have time to hit the gym. And if not, Robert says, “If you don’t have access to weights, then burpees can be your best friend.” Burpees? Best friends? Let’s file that under things we would never say.
4. HIIT Workout: Everyone loves a good HIIT workout at any time of the day (really, it’s a classic). Even when you’re on a tight schedule, you can still get a killer workout in with HIIT. Robert provided the following workout to get you started: 30 seconds of star jumps, 10 seconds off, 30 seconds of air squats, 10 seconds off, 30 seconds of mountain climbers. Try to do 3-5 reps before the clock strikes 1pm.
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(Photo via Getty)