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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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

PJB145'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.


10/6/2013 7:46:00 PM

What is a lunch break??? I work 11 hour days and eat lunch at my desk while on duty. I can just picture the boys at work laughing at me trying to do this on the floor between customers. Please get serious next time this is great if you work from home maybe or have an hour long lunch.


10/6/2013 6:27:38 PM

None of these exercises are practical for my office environment (shared cubicle). I do sometimes do ab swivels in my chair, or small reverse crunches by using my abs to lift my feet off the ground while I sit at my desk, though.


10/6/2013 6:00:36 PM

OKOBOJII's SparkPage
Despite some of the other comment son here, I've used all of these tricks in my own workplace, but don't forget the stairs in multi-floor office buildings! Those are great on rainy days when I can't get outside.
I've been thinking about switching up my 15 minute breaks(usually I take a quick walk around the block) with 10 minute yoga sessions. It might be nice.


9/25/2013 2:17:44 PM

JUDIE.'s SparkPage
I was really hoping this article would have something I could use but most of the exercises are totally impractical for my workplace.


9/24/2013 9:19:25 AM

1GROVES2's SparkPage
Not practical at all! I work at a school & I have less than 30 min for lunch. Why would anyone change into work out clothes at work or haul a mat to work everyday. Some of us power walk the halls between classes, but you may as well just stop at the gym on your way home. I power walk for 20 min around my block when I get home.
No this is not practical advice at all....well, unless you worked at a gym!


9/22/2013 11:57:51 AM

Yeah my dad was known for powerwalking 3 miles at lunch around the trails near his office, and he had a friend who would run 3 or 4 miles everyday around the building and then shower and go back to work, and getting active at lunch, and even taking the stairs and getting up to walk over to a co worker, definitely burns more calories and keeps you active. Some people can run 3-6 miles at lunch, hit the gym, or powerwalk, and come back to work on time. It's more productive


9/15/2013 5:25:38 PM

LEAL536's SparkPage
I use a resistance band during my breaks but not sitting on the floor - generally sitting in my chair - using them around my legs, stretching my shoulders, etc. I work in an office that is pretty casual in our dress code but don't have time at lunch to don workout clothing - whatever I do, walking, stretching, etc, needs to be done in the clothing I am wearing that day. I also walk during my lunch when I can get away.


9/15/2013 7:32:56 AM

I don't get the negativity surrounding this article. If I'm pressed for time to workout, I eat while I'm doing paperwork, then disappear for 10-20 minutes to do a few exercises. I've been known to do squats/lunges in the bathroom, and if a conference room is free, I go in there to do a quick Pilates or yoga workout and some planks. I always have a resistance band in my workbag. Admittedly, for me taking a yoga mat and/or foam roller to work is impractical but many yoga/Pilates poses can be done standing. I alternate between a 10 minute walk round the block or resistance band workout. It's good for clearing my head in the middle of the day. It's all about adapting things to your circumstances. Nothing wrong with this article, in my opinion

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