Demands at either end of the day? No problem! WhiteZebra has you covered with an effective, high intensity, fat blasting LUNCHTIME WORKOUT!
Maximising your time is an essential skill in today’s hectic world. With more and more demands at either side of work, an ever increasing number of time savvy exercisers are heading to the gym during their lunch break. With time against them, getting a decent workout during their lunch break is certainly challenging. After getting to the workout location, changing and warming up, they’ll probably have a maximum of 25 minutes to get their session in. So, can you really get an effective exercise session in in such a short period of time? You bet – let’s find out how…
To maximise your workout time, it’s a great idea to alternate between exercises that work your anaerobic and aerobic systems. That way, while you’re resting after a set of anaerobic work, you can be doing an aerobic activity. Training this way not only doubles your training efficiency, it also skyrockets your fat burning capacity. We call this metabolic conditioning.
An example of the system combining program would involve doing 3 sets of barbell bench presses, interspersed with 3 sets of sprinting on a treadmill. Perform a set of bench press for 10-12 reps. This will place stress upon the chest muscles. Once you’ve finished your set, move directly to the treadmill and run, at a pace that is challenging to you, for a minute. Move back and forth to complete 3-4 super sets. The one minute that you are performing your aerobic activity will allow your muscles time to recover sufficiently between sets.
Follow this 16 exercise no-rest program to give your body a total workout, both inside and out. I have designed this program so that if you are really stuck for time, you can to do just the top half of the program or simply drop the last 2 pairs and still receive the full body benefits and positive, fat burning, hormonal response.
Perform just one set of each exercise in the pair. Aerobic exercises last for 1 minute. Give yourself a maximum of 15 seconds to get to the next exercise. Read below – the letters (A, B etc) are your paired exercises and 1 and 2 are obviously the 2 exercises to complete for 3-4 rounds (supersets) – 1 x anaerobic and 1 x aerobic.
B1 Lat Pull-downs
D1 Seated Shoulder Press with Dumbbells
E1 Barbell Bench Press
E2 Mini trampoline sprints
F1 Seated Wide Row or Barbell Bent Over Row
G1 Standing Calf Raises
H1 Walking lunges
If you’re planning to hit the gym every lunch-time do the above program on Monday, Wednesday and Friday. On Tuesday and Thursday, focus exclusively on burning fat and improving your cardiovascular fitness and recovery time by devoting your time to the treadmill. Set the timer for 30 minutes. After a two minute warm-up, sprint at maximum speed for 60 seconds. Then, take your feet off the running track for a 30 second recovery. Continue this routine until your timer shows 2 minutes remaining. Finish with a slow warm down.
Getting to the gym on time presents its own set of challenges. With a little forethought, however, you will able to make the most of your noon break. Rather than chowing down your lunch on the run, plan to eat it at your desk once you return. Make use of showers in the office building if available. Plan meetings around your gym sessions. And don’t think that you have to feel embarrassed about coming back to the office red faced. That healthy glow will be the envy of your colleagues – especially when they see your body transforming before their very eyes. If you’re a shift worker, your lunch break may come at midnight. Thankfully 24-hour gyms are popping up all over the place. You’ll often have your own key for the place and there’s a high chance that there won’t be a trainer on hand. It will pay, therefore, to train with a work colleague who can assist you if you get in trouble while under the weights. Be mindful as a shift worker that you need to be doing all you can to have quality sleep even though you’re working against your natural biorhythms. Once you return home, completely black out your bedroom and consider taking supplements like magnesium and/or melatonin/melatonin precursors to help your body feel like winding down. You need quality sleep to repair and recover.
The Mid-Day Boost
Working out at lunch time is not only a time smart thing to do. It will also give your day a fantastic energy boost. Once you’ve showered and re-entered the workplace, you will be feeling fantastically energized. While your colleagues are struggling with the 3 o’clock slump, you’ll be firing on all cylinders, working like a Trojan, impressing your bosses and drawing the envy of your work-mates. And the best thing of all – you won’t have to drag yourself to the gym after work – because your workout is already in the bag!
That’s it! Get out there and start smashing some goals!