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6 Workouts You Can Realistically Squeeze Into Your Lunch Break At Work

I work remotely as a fitness writer and yoga instructor — and TBH, I'd be lying if I said I didn't squeeze in a workout on my lunch break on some days. Honestly, sitting hunched over my computer for hours writing about fitness really makes me crave a literal amazing, endorphin-filled sweat sesh — and sometimes I just can't wait until my shift is over to throw in a burpee or two. If you work a 9-to-5 desk job, you probably feel my midday dead-lift daydreams on a spiritual level (or not, and in that case, you think I'm casually nuts).

Science says that squeezing in that lunch break workout totally has its benefits, though. A study published in the American College of Sports Medicine's Health and Fitness Journal stated that a fast, high-intensity workout (as short as seven minutes) can produce many of the same benefits as a longer run or extensive weight lifting sesh.

So, if you find yourself constantly thinking about getting your bod moving half way through the day, here are six quick, but challenging workouts that will get your heart rate pumping (and still leave time for those post-workout noms, 'cause duh).

Simple Yoga Flow

I might be a bit biased — but a nice, juicy yoga flow is the just the most perfect way to break up the work day.

The benefits of yoga include relieving stress, reducing muscle tension, sharpening attention and concentration, and calming the nervous system — basically, everything you've been needing to chill out from that aggressive list of emails you've been avoiding.

Deep breaths first, emails after.

Quick Cardio Sweat Sesh

Studies show that a quick sweat sesh will actually boost your work performance. Well, this 15-minute cardio routine will have you sweating up a storm.

God bless dry shampoo, amirite?

Total Body HIIT Burner

Honestly, after doing this 10-minute HIIT circuit, you're going to want to sit at your desk for the rest of the day. #HurtsSoGood

Oh, and a study published in Neuroscience Letters said that incorporating HIIT into your routine results in improvements in cognitive functioning.

This sh*t is no joke — effective AF for your mind and body.

Badass Upper Body Sculpter

Sometimes it feels like I'm low-key doing an upper body workout by typing all day, but I've been known to be dramatic…

This quick upper body sculpter works your triceps while increasing your stamina to keep you going for the rest of the day.

Peace out, extra shot of espresso.

Break Room Booty Blaster

“Dead butt” is totally a thing, especially when you're sitting at a desk all day — and yes, it's as sad as it sounds.

Bring your butt back to life with some major glute gains — a quick butt workout could even boost your creativity, according to science.

Challenging Core Circuit

Last but not least, work your core with this seemingly simple 8-minute circuit (seems basic but trust me, your abs will be on fire).And maybe throw in a leisurely walk to go get your post-workout lunch afterwards — studies say a nice walk could boost your creativity at work.

Sounds like a win win to me. Happy sweating!

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Georgina Berbari

Staff Writer

Georgina is a fitness writer at Elite Daily. She is also a yoga instructor and runs the popular lifestyle Instagram page, @thelittleflowerpetal.
Georgina is a fitness writer at Elite Daily. She is also a yoga instructor and runs the popular lifestyle Instagram page, @thelittleflowerpetal.

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