Most gyms provide workout classes during lunch breaks so that people can have the chance to sweat it out during the only time of the time they can spare for their daily workout routine. Gyms often hold group aerobic training that will provide a good workout in a short period of time. But it can be lacking for some people. Some people use outdoor fitness equipment during their break instead of going to the gym.
But if you don’t have time to go out, below are some lunch break workouts that can help maximise the amount of fat you can burn in a short period of time. These lunch break workouts don’t require outdoor fitness equipment or any other piece of equipment. All you need is some dumbbells and space. Then you will be able to do these simple workouts to lose weight.
The dumbbell circuit is composed of dumbbell goblet squat, pushups, dumbbell row, salute planks, and ice skater jumps. You just need to do each exercise for 30 seconds and then rest for 30 seconds before going to the next exercise. After you have completed a single round, rest for a minute and then repeat. You should be able to do four rounds of the dumbbell circuit during your lunch break.
10-Minute AMRAP and Weight Circuit
For this lunch break workout, you will have a density block for 10 minutes that consist of dumbbell Romanian dead lift and dumbbell push press. Do eight reps for each exercise. You should repeat doing as many sets as you can of both exercises in the ten minute period. After the ten minutes AMRAP, do the weight circuit that includes feet-elevated pushups, chin-ups, and chest supported row. Do eight reps for each exercise for four sets. You should take 30 seconds of rest between each exercise.
Hypertrophy Circuit and Weight Circuit
The Hypertrophy Circuit involves three rounds of front squat and dumbbell push press. During the first round, you should do ten reps of both exercises. Then you do eight reps during the second round, and six reps in the last round. You should take three minutes of rest between each round, but you should not rest between the exercises. The weight circuit consists of two sets of 20 reps of inverted row and two sets of 20 reps of pushups. You should rest for 30 seconds between each set.
AMRAP Weight Circuit
The AMRAP weight circuit includes dumbbell reverse lunge, dumbbell bench press, chin-ups, jump squats, and stir-the-pot. The weight circuit lasts for 20 minutes. You should do as many rounds as possible of each six repetitions for each exercise.
The bodyweight circuit is done without any dumbbells or outdoor fitness equipment. It consists of exercises that include single-leg box squats, pike pushups, inverted rows, single-leg pushups, alternating split squat jumps and ab rollouts.
If you don’t like to be confined indoors during your lunch break, then you can also consider working out with outdoor fitness equipment. Sunshine Gym provides high-quality equipment that promotes outdoor fitness. Doing various exercises with the outdoor fitness equipment during your lunch break can also help you lose weight in an efficient manner.