The elusive lunch break workout always sounds like a great idea in theory—you’ve got an hour of your own time right in the middle of the day, so why not try to squeeze in a quick workout? Then you don’t need to get up early to squeeze one in before work, and you can go straight home after. Win-win! But then you remember, yet again, that there likely isn’t enough time to change into your workout clothes, complete a full workout, shower, and then get ready for work all over again. Dry shampoo is a magical product, but it can only work so many miracles, after all.
Don’t be discouraged! The solution to your lunch break workout dilemma is this quick routine right here, which works your entire body in 10 minutes. That should leave you with plenty of time to rinse off if a shower is absolutely 100% in the cards for you… but we had this workout designed in such a way that if you wanted to skip your shower, you probably could get away with it. That’s because there aren’t any high-intensity, sweat-inducing cardio moves included in the workout, developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE. Hey, no shame in the no-shower game. Either way, when you’re done training, you’ll be feeling refreshed and ready to tackle the afternoon—and your co-workers (probably) won’t smell a thing.
Head to the gym or find some green space outdoors and get to work. This routine doesn’t require any equipment so you can do it anywhere that works best for you. Don’t forget to pin the workout pin at the bottom of this page for easy reference, too.
Meanwhile, if you’re looking for more, you can find alllll of our workouts right here, using our workout finder, where we’ve grouped them by workout type, body-part targeted, equipment, and length.
And if you prefer free streaming workout videos, we’ve got a gajillion on YouTube with our at-home workout series Sweat With SELF. Check out our streaming workout playlists: Abs and Glutes; 20 Minute Bodyweight Workouts; No-Equipment Cardio Workouts; Get Fit and #StayHome; and Ready, Set, HIIT at Home.
Okay then, on to your lunchtime workout. Time staaaarts…now!
How To Do The Workout: Perform each move for two minutes, taking 30-second break after each exercise.
Do as many reps as you can in the allotted time.
1. Bodyweight Squats — 2 minutes
- Start standing with feet just slightly wider than hip-width apart.
- Sit your butt back into a squat, without letting your knees go past your toes. Make sure your weight is in your heels, and keep your chest up. (Read>this for more form tips.)
- Continue for two minutes.
~Rest for 30 seconds~2. Push-Ups — 2 minutes
- Start in high plank with your hands about shoulder-width apart.
- Bend your arms and lower your chest as close to the floor as you can.
- Push back up to a plank.
- Continue for two minutes.
~Rest for 30 seconds~3. Planks With T Rotation — 1 minute on each arm with a 30-second break between sides
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- Start in high plank with your feet hip-distance apart.
- Now rotate your entire body to the right into a side plank with your left shoulder above your left wrist.
- Extend your right arm to the ceiling and continue to drive your hips up.
- Return your right arm down to high plank. Continue for one minute. Then rest 30 seconds and repeat on the opposite side.
~Rest for 30 seconds~4. Standing Oblique Crunches — 2 minutes
- Stand with your feet hip-width apart and hands behind your head and elbows wide.
- Lift your left knee toward your left elbow while you bend your torso up and over to the left.
- Bring your left foot back to standing and repeat on the other side, lifting your right knee towards your right elbow.
- Continue for two minutes, alternating sides with each rep.
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