How To Get Fit in Your Lunch Break
18 Jun, 20251-2 minutes
In this blog, you will learn:
- How to get fit in your lunch break.
- Why it’s important to get away from your desk and take a break.
- Where the latest jobs are and how to apply for them
If you struggle to find time before and after work to hit the gym and get fit, exercising during your lunch break can be a great alternative. According to the PureGym UK Fitness Report, 56% of British workers say their job stops them from keeping fit and 34% say their job means that they don't get time to exercise.
If you’re too tired or don’t have time to exercise before or after work, why not make the most of your lunch break and fit in some exercises to get you away from your desk and get fit!
If you find that your lunch breaks are currently mostly stationary, try swapping it for a bit of exercise to keep your mind and body active. Your lunch break can make for an ideal window to get a strength, speed or power-based workout in. To help give you inspiration, we’ve compiled our top 6 hacks on how to get fit during your lunch break.
Why is it important to take a break?
According to the Working Time Regulations 1998, in the UK if you work more than six hours a day, you are legally entitled to at least a 20-minute uninterrupted rest break. How you choose to spend your lunch break is up to you, but it’s important that you switch off from work.
Taking a break at work is important because it helps reset your mind, reduces mental fatigue and prevents burnout. Even short breaks can improve focus, creativity and overall productivity, while also supporting your physical and mental well-being. Studies have also found that getting away from your desk increases your productivity in the afternoon which could boost your career.
As well as enjoying the physical benefits of a workout, a quick workout and a change of scenery can improve your mental wellbeing as well. If you are heading out of your workplace, remember to allocate enough time to eat and get back to your desk to avoid returning to work flustered.
Don’t be tempted to skip a meal in favour of a workout; skipping meals can cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.
We’d also recommend considering your work colleagues if you’re planning on getting sweaty. If you don’t have any showering facilities, you might find yourself not being very popular during the afternoon.
How to get fit in your lunch break
- Hit the pavements.
- Go for a run.
- Join a virtual class.
- Hit the stairs.
- Get on your bike.
- Work out at work.
Hit the pavements
Walking is one of the easiest ways to get more active, lose weight and become healthier. In just 30 minutes, you could cover up to 2 miles and burn as many as 200 calories! A brisk walk with plenty of fresh air will help to boost your mood, build stamina and burn excess calories.
It doesn’t have to be a long or intense walk - just go outside, get some fresh air and walk for 10-15 minutes to clear your mind and get fit.
Go for a run
If you prefer to stretch your legs, why not go for a gentle jog? Running on your lunch can do wonders for your fitness, strength and mental wellbeing as well as give you an energy boost to power through the rest of the day.
Going for a run during your lunch can be beneficial for your physical and mental health. A 30 minute run could help you to burn up to 500 calories and act as a mental release. This is one where you might get fairly sweaty!
Join a virtual class
If your workplace has a spare room, why not join a virtual class? Whether you’re signed up to a gym which provides online classes or you turn to YouTube for your favourite class, a quick 30 minutes of Yoga or Zumba could be the pick me up you need for the rest of the day. Why not ask a few colleagues to join in and start your own class during lunch breaks? It’s a great way to stay active, boost team morale, and break up the day with something fun and energising.
Hit the stairs
Walking up and down your workplace staircase is a fantastic way to work your leg muscles and increase your heart rate. If you’re feeling particularly energetic, why not perform a squat on each step along the way?
Get on your bike
If you fancy a quick impromptu bike ride during your lunch break, why not leave your bike locked up somewhere safe at work? If the mood takes you, you are ready to go! You can burn between 210 and 733 calories by cycling for 30 minutes.
Work out at work
You don’t need a fancy gym to have a great work out. Using your own body weight to exercise can work just as well as using machines. Think squats, lunges, planks, push ups and stomach crunches. Simply find a spare room and get to work!
If you don’t have room or a designated space to exercise or you simply don’t want to leave the comfort of your own desk, there are simple but effective exercises you can do at your own desk!
Searching for a new job?
If you’re searching for a new and exciting career opportunity, why not check out the latest jobs available or upload your CV and be contacted when a suitable vacancy arises.
Struggling to recruit?
Recruiting throughout the UK, across eleven different specialisms, we support local authorities, public sector organisations and private companies with their recruitment needs.
Who is Spencer Clarke Group?
Established in 2017, we’re an award winning and progressive recruitment agency based in the heart of the North West. Our reputation is built on trust, expertise and an unwavering commitment to exceed expectations.
In 2024, we were named Recruitment Agency of the Year at the prestigious Recruiter Awards, an accolade we are extremely proud of.
We operate in two sectors:
In eleven specialisms:
Healthcare, Social Care & Nursing
Corporate Functions & Business Support
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