Is it really possible to complete a full daily workout, eat and get showered all within the confines of your, quite frankly, far-too-short lunch hour? Yes, says personal trainer Nick Cameron.
What You'll Need
Exercise trainers (but you can go barefoot if preferable), a change of clothes, and a water bottle. Probably somewhere quiet to work out - like a nearby park or grassy area. If you're brave, you can go for it right there in the office.
How It Works
"You should aim to complete 5 exercises at a high intensity for a total of 30 minutes," says Nick. You don't have to move fast, but you do have to complete each exercise in its entirety and use a full range of motion.
How Long Should Each Exercise Take?
"Initially, try these exercises for 30 seconds at a time, with a 30 second break immediately after," says Nick. "Then move on to the next exercise, and repeat until you reach the 30 minute barrier. In time, you can increase the session intensity simply by increasing the 30 second exercise time to 45, whilst decreasing the recovery time to just 15 second per exercise."
Which Exercises Should You Pick?
1. Squats (Core & Legs)
"Stand with your feet hip-width apart and arms at your sides -- remember to keep your back straight, squat down by bending both knees and reduce your hips as if you're sitting on a chair. Keep your weight directly over your heels. Bend your legs to about 90 degrees, then slowly return to the starting position! A wide stance will generally hit the glutes, whilst a narrow stance tends to hit the quads and hamstrings. A brilliant all in one exercise for legs and core.
2. Flutter Kicks (Abs & Core)
"Keep your back flat, ideally on a padded surface. Support your body with your arms and move both legs simultaneously up and down in opposite directions (when one is up, the other is down). These are great for your abs and core.
3. Rocket Jumps (Cardio & Legs)
"For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. The key is to explode on the upward jump, to really work your quadricep muscles. For more of a challenge, have your starting position as a squat.
4. Tricep Dip (Triceps & Biceps)
"Sit on the floor with your knees bent, soles facing down, hands on the floor behind you with fingers pointing towards your body. To begin, lift your hips off the floor. Next, slowly bend your elbows and lower your body close to the floor and slowly push back up but don't fully 'lock' your elbows. This exercise is great for toning your arms, whilst also promoting good core strength.
5. Back Raise (Major Back Muscles)
"Lie down on your chest and place your hands by your temples (or extended out in front for more of a bigger challenge!) Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3-6 inches and slowly lower down. This exercise will engage the major back muscles, especially the lower back.
What Do You Get Out of It?
Working out at lunchtime is probably the last thing you'd ever want to do, but USN ambassador Nick states that you'll feel the benefits of a healthy cardiovascular system, as well as the fact you'll burn fat, which supports and develops healthy lean muscle growth.