7 No-Sweat Workouts for Your Lunch Break

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7 No-Sweat Workouts for Your Lunch Hour

Written by Natalie L. Nichols, Health Writer

If you are like most people, your average workday is one filled with meetings, deadlines and stress. By the time you make it home, you probably just want to order some takeout for the family and relax on the couch rather than head to the gym for an evening workout to burn off some calories (and steam). But what if I told you that you can get real results from quick and easy workouts you can perform during even the busiest of workdays?

These eight office-friendly exercise ideas will help you get healthier and stronger without having to break a sweat.

This article has been reviewed and approved by Nicole Nichols, Certified Personal Trainer.

Tone with Tubes

You can build strength by using a portable and inexpensive resistance band (tube) while on your lunch break. Resistance exercises help reduce injury and increase strength while improving your range of motion. So, grab a resistance band and try this 20-minute workout while you stretch your way to your strongest self!

Static Sculpt

Yes, you can still build strength and get fit without moving a muscle! Isometric training is a great way to change up your resistance training without ending up soaked in sweat. And, when you hold a single position for a while, it will teach your body how to keep the correct form while helping your ligaments and tendons build strength, too. Try doing a static lunge next to your desk, a wall sit behind your workstation, or move to the office floor with some plank exercises.

Roll With It

Working out at the office is the perfect opportunity for you to get cozy with your versatile foam roller. Grab this piece of equipment when you want to relax tense or sore parts of your body (think your neck, back and shoulder muscles), practice some yoga poses and even work on some strength exercises (try this 5-minute foam roller video). Oh, the possibilities!

Find Balance

You donít necessarily need to lug around a balance board or other pieces of equipment to provide your body with better stabilization and balance. In fact, all you need is some stable ground or a simple yoga mat to stand on. Try one of these equipment-free balance challenges while resting your hand on your desk or desk chair for support.

Just Say 'Om'

A quick, 10-minute yoga routine at the office will help calm an anxious mind and help you feel rejuvenated so you can tackle that big afternoon meeting. Not only will you feel less stressed, but yoga can strengthen your core, help boost your immune system, improve your posture and give you more energy in the middle of your workday. So, roll out your yoga mat next to your desk (or try this chair-based routine), and reap the healthy rewards.

Blast that Belly

Want an effective, low-impact workout that will help flatten your tummy and strengthen your core? Look no further than a time-saving Pilates routine. Though even a five-minute core workout might not seem like much, it can make a big difference (without getting you too sweaty to return to work)! Pilates will also help improve your posture so you can return to your desk sitting taller instead of slouching over your computer as you near the end of your workday.

Walk at Work

FYI: You can fit a good, effective cardio workout into your workday without returning to your desk sweat-soaked. It's true! Just take a break from your desk for a moderately-paced walk around the parking lot, building, or office park. walking is a great way to strengthen your heart, boost your heart rate and burn off fat. So, slip off those workday shoes, pull on a pair of comfy shoes and walk away the pounds at work!

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Member Comments on this Slideshow

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3/29/2015 1:49:06 PM

LOULOUWLG40's SparkPage
I'm retired, but there was no where in the office I worked where you could do any of these exercises except walking outside, which we did, on a good day! I can't even do the rest of those exercises. I hope everyone has a blessed day on the Lord's Day and on Palm Sunday! lyl!


11/10/2014 1:56:28 PM

MIZSQP's SparkPage
Great stress busters and a way to get around the excuse of sitting at a desk all day that keeps you from exercising.


10/17/2014 7:41:30 PM

I really like this article. Doing some of these exercises will also wake you up during a slump.


10/17/2014 2:23:41 PM

why not dance those pounds away to the sounds of your favorite tunes


10/17/2014 12:54:49 PM

The walking is a good, if obvious, suggestion. The rest however, are not useful unless you work from home. I don't think sitting on the floor of my office or corporate break room and using a resistance band would be great for my career.


10/17/2014 11:12:03 AM

Other than walk all the exercises don't seem a fit for the work place. I do not have a private cabin with carpeted floor to do all the belly and floor exercises . This and reticle is waste of my time


10/17/2014 8:01:53 AM

I walk on my breaks, when I have time to take a break. The rest of the ideas are highly impractical at any of the office I have worked in.


10/17/2014 4:44:42 AM

I like to walk at work during breaks. The other suggestions don't seem appropriate unless there is an actual gym at your business location. Why are people surprised that there are people who don't find this article helpful? They're not looking for excuses. They just don't want to look unprofessional at their workplace... Aka office. Unless the article was written for managers only, most people don't have a traditional office these days so I'm guessing "office" could mean cubicle, factory floor, or customer service desk. people shouldn't push their ideals onto others. Not looking for an excuse...just some realistic ideas.


9/16/2014 6:15:57 PM

TIFFFIT's SparkPage
The article is titled "OFFICE workouts". If you don't have an office, why are you so surprised that the exercises don't work in your factory/cubicle/customer service desk??? Sure, business attire can render some of these less practical than others, but STOP MAKING EXCUSES. If this isn't for you, keep searching! There are dozens if not hundreds of workout ideas on this site alone, and it's just one one many.


8/7/2014 7:03:13 AM

LEANMEAN2's SparkPage
Good suggestions.. Thanks.


8/4/2014 9:36:27 PM

CHUBBY_MOM's SparkPage
There is no way I could do these where I work. I don't work in an office but on a factory floor. Just not something I could do.


8/4/2014 7:39:50 PM

JPHOLDEN's SparkPage
These are not practical for the working environment other than walking. I wouldn't dare get on the floor of my office in my work clothes to do them.


8/4/2014 10:27:36 AM

Perfect... Thanks,


8/4/2014 12:41:52 AM

PJB149's SparkPage
With the exception of walking, where Do YOU work that you can do these other things. I work in a mail room and I do walk for 15 minutes on my break. Other than that, there is no where on my premises where I could do these other exercises. Maybe some at my desk yoga,but that is about it. Not really practical.


10/6/2013 7:49:48 PM

get serious- I eat at my desk in between customers,. I can just imagine the truck drivers coming into the scale house and seeing me do this stuff, I would be the talk of the CB radio. Highly impractical. Please remember some of your users work 11 hour day like I do and there simply isn't enough privacy for some of these things.

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