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Lose weight in your lunch break | 15-minute workout

by CBHS Corporate Health | May 15, 2019
A woman Skipping in lunch break

Time can be a scarce resource, so when we find it, we have to use it effectively. Your lunch break can be the perfect time to work up a sweat, and shed some kilos doing it!


What you’ll need for the workout:

Running shoes
A skipping rope
A timer
A mat or towel
Friends to encourage you


Where can it be done?

Preferably outside with space to move around, as there’s running and skipping involved. If you can’t find access to a park or other recreational areas, we’ll add alternative movements you can perform in small areas.

How does it work?

This 15-minute workout consists of 5 exercises performed for a minute each, using the timer to keep track.

You’ll be changing positions and muscle groups as you move from one exercise to the next, getting your lungs and blood pumping!

How much warm-up should I do?

You’ll want to ensure your muscles are ready to go, so make sure you spend at least five minutes stretching. A great way to get ready is to do the exercises at around 40% intensity after stretching. This readies the parts of your body that will be used during the work out.

Exercise 1: Skipping

It might have been a while since you went skipping, but it’s a great, calorie-churning exercise that can help strengthen your legs and get your heart racing!

Skipping tips:

  • Try to keep the rope from hitting the ground. If you’re finding it’s continually slapping against the grass or pavement, try spreading your arms out further or gripping it further down the rope
  • Keep your head up! This will help work on balance and proprioception
  • If you want to mix it up, try changing your skipping style every ten seconds. You can switch between feet, perform knee raises, or double jump

Exercise 2: Plank

Planks are a great way to strengthen your core and your mind, as you’ll need to concentrate on activating the muscles needed to hold your position.

Plank tips:

  • Try to make your body a straight line from head to toes
  • Squeeze your glutes and abs
  • Keep your neck and spine neutral

Exercise 3: Body weight squats

Squats are an amazing compound exercise, targeting your quads, hamstrings, buttocks, hips and femoris.

Squatting tips:

  • Keep your head up and your back straight
  • Feet should be shoulder width apart, with your feet facing slightly outwards
  • Push your knees in line with your feet
  • Try to get your buttocks close to the ground

Exercise 4: Push-ups

The classic chest exercise that works on your pecs, deltoids, triceps and core.

Push-up tips:

  • Keep your back straight
  • Lower your chest so it’s just above the ground
  • Bend with your elbows
  • Move in a controlled and deliberate manner

Exercise 5: Running

Running is great for muscle growth, cardio, and for your mental health as well! In this routine it’s used to keep your heart rate up as you go through the circuit.

Running tips:

  • Don’t sprint! Sprinting will exhaust you. Keep a moderate pace during the minute
  • Keep your back straight and eyes forward
  • Keep your elbows bent at around 90 degrees
  • Focus on your core, and don’t lean forward from your hips
  • Make sure your hands are relaxed

Have a safe work out

If it’s been a while since you last worked out, you’ve been feeling a niggle in your back or shoulder, or you’re not quite sure if the exercise is right for you, we’d suggest three things:

  1. See your local GP for a recommendation
  2. Book an appointment with a physio or personal trainer to seek their advice
  3. Start slowly – you can aim to get better over time

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified medical practitioner. CBHS endeavours to provide independent and complete information, and content may include information regarding services, products and procedures not covered by CBHS Health Cover policies. For full terms, click here.