How To Get Fit in Your Lunch Break

1-2 minutes

If you struggle to find time before and after work to hit the gym, exercising during your lunch break can be a great alternative.

Research has found that your strength peaks at midday which makes it an ideal window to get a strength, speed or power-based workout in.

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.

Studies have also found that getting away from your desk increases your productivity in the afternoon which could boost your career.

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.

To help give you inspiration, we’ve compiled our top 6 hacks on how to get fit during your lunch break.

Hit the pavements

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 for the rest of the afternoon.

Go for a run

If you prefer to stretch your legs, why not go for a gentle jog? A 30 minute run could help you to burn up to 500 calories - 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.

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!

Who is Spencer Clarke Group? 

Since 2017, we've been changing the face of recruitment. From our employees, to the way we do business, to the culture within our office, we're determined to make a difference and create a positive impact on everyone around us.

Recruitment to us isn't just about matching candidates and clients; we’re passionate about finding candidates the perfect job which has the ability to boost their salary and standard of living, better their work life balance and improve their mental health. 

Similarly, we understand the impact which an experienced and skilled employee can make to a business and we love seeing clients thrive through the hard work of candidates which we have placed with them. 

We operate in two sectors:

Private Sector

Public Sector 

In eleven specialisms:

Accountancy & Finance

Education & SEND

Construction, Trades & Labour

Healthcare, Social Care & Nursing


Corporate Functions & Business Support

HR & Workforce Development

IT & Digital

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Planning, Development & Regeneration 

Highways, Infrastructure & Engineering

If you’re searching for a new role, why not visit our job page to take a look at the latest opportunities? Alternatively, upload your CV and one of our experienced consultants will contact you when a relevant opportunity becomes available. 

If you’re struggling to fill a role, why don’t you give us a call on 01772 954200 to see how we can help? One of our consultants will be happy to listen to the challenges which you are facing and advise on the best possible solution for you.

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