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  • Writer's pictureJesse Lewis

Exercising on a Busy Schedule

We hear all the time that the hardest part about working out consistently is finding time to do that. Well, guess what? You can do it with quick and easy workouts during lunch or other mid-day break! Whether you have a short 15-minute break or a whole hour, adding a bit of exercise can do wonders for your day. Let's dive into some awesome ideas to make the most of your lunch break!

Cardio Lunch: Walk or Run Adventure

Plan a cool route, decide how far or how long you'll walk or run, and embark on an outdoor adventure. You can explore new places, enjoy fresh air, and get your heart pumping all at once! If you can’t run the whole distance, alternating walking and jogging is a great alternative.

Strength Lunch: AMRAP Challenge

AMRAP? What's that? It stands for "As Many Reps As Possible." Choose four exercises: one from each of the chart or area below: For example, air squats, push-ups, inchworm walkouts, and jumping jacks. Set a timer for 60 seconds of exercise followed by a 30 second break. Try to do as many reps as you can in each minute. Repeat until your 12-minute workout is done!

Lower body - choose 1:

Upper body - choose 1:

Full body - choose 1:

Cardio - choose 1:

Alternating back lunge

Push ups

Inchworm walkout

High knees/butt kicks

Air squats

Overhead press

Bird dogs

Jumping jacks

Romanian deadlift

Band Pulls

Farmer’s carry


Quick EMOM Blast

EMOM stands for "Every Minute On the Minute." Pick 3-5 exercises and set a timer for your chosen duration. Start the first exercise and do it for one minute. When the minute's up, move on to the next exercise. Keep going until you've done all the exercises. Rest for 30 seconds to 1 minute, then repeat. It's like a fitness game!

Favorite Exercises Sequence

Not into timers? No worries! Choose 2-3 of your favorite exercises and create your own workout routine. Do a certain number of reps and sets for each exercise. You could try 3 sets of 8 squats, 3 sets of 10 plank shoulder taps, and some awesome stretches too. It's all about what you enjoy!

Join a 30-Minute Class

If you're near a gym or fitness studio, check out their 30-minute classes. These classes are super fun, and you'll get to exercise with others, making it even more enjoyable. Just make sure you have enough time to freshen up afterward!

Remember, it's okay to have days when you're too busy to exercise. Give yourself some grace and take rest days when needed. Your body needs time to recover and feel its best.

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