As a home worker, it can be easy to fall into a sedentary lifestyle. Spending long hours at your desk, without the regular movement and activity of a traditional office job, can take a toll on your health and productivity. That’s where the 15-minute lunchtime workout comes in. In just a few minutes each day, you can boost your energy, improve your mood, and increase your focus – all while fitting in a quick and effective workout. In this article, we’ll show you the benefits of regular exercise for home workers, the equipment you need, and the perfect workout to help you get fit and healthy at home. So, grab a towel and some water, and let’s get started!
Throughout this article, I link to the exercise program I often use for my 15 minute lunchtime WFH workout (it’s excellent). If you decide to purchase it, you’re helping to support this website, but also helping yourself to stave off poor-posture and weight gain! Thank you for your support.
Introduction to the 15 minute lunchtime workout
OK WFH army, listen up! This article is written based upon my personal experience as a home worker for the last 12 months. While I love the WFH lifestyle, there’s no doubt that it requires some self discipline in many areas – exercise being one of them.
Exercise is an essential part of a healthy lifestyle, no matter where you work. However, for people who work from home, it can be easy to fall into a sedentary routine. Without the regular movement and activity of a traditional office job, you may find yourself feeling sluggish, unmotivated, and even unhealthy.
But the good news is that regular exercise can help to combat these negative effects. In just a few minutes each day, you can boost your energy, improve your mood, and increase your focus – all while fitting in a quick and effective workout.
So, how can you make sure that you get enough exercise as a home worker? Here are a few general tips:
- Set aside a specific time for exercise each day: Whether it’s first thing in the morning, during your lunch break, or after work, make sure to schedule regular exercise into your daily routine.
- Find activities that you enjoy: Exercise should be something that you look forward to, not something that you dread. So, try out different activities and find ones that you enjoy, such as hiking, dancing, or playing sports.
- Don’t be afraid to switch things up: If you find that your current exercise routine isn’t working for you, don’t be afraid to try something new. Mixing up your workouts can help to keep things interesting and prevent boredom.
- Use the right equipment: If you’re going to be exercising at home, make sure that you have the right equipment. This could include a yoga mat, weights, or a stationary bike.
- Keep track of your progress: Use a fitness tracker or a journal to keep track of your progress and see how far you’ve come. This can help to motivate you and keep you on track.
If you’ve come here looking for a straightforward, follow-along routine that will deliver results without requiring any planning on your part, then you need look no further.
This is the program that I regularly use, week-in-week-out, that provides me with an equipment free, full body 15 minute workout. It’s my lunchtime posture reset and the really great news is that it costs less than a coffee, yet it’s yours for life!
The benefits of regular exercise for home workers
Here are just a few of the benefits of regular exercise for home workers:
- Increased energy: Exercise helps to increase your heart rate and improve your circulation, which can give you a much-needed energy boost during the workday.
- Improved mood: Exercise has been shown to release endorphins, which are chemicals in the brain that can help to improve your mood and reduce feelings of stress and anxiety.
- Better focus and concentration: Regular exercise can help to improve your cognitive function and focus, making it easier to stay on task and get more done during the workday.
- Better sleep: Exercise can help to improve the quality of your sleep, allowing you to wake up feeling rested and refreshed.
- Improved health: Regular exercise can help to reduce your risk of chronic diseases such as heart disease, diabetes, and obesity. It can also help to improve your overall health and wellbeing.
The equipment you need for a successful lunchtime workout
When it comes to finding the best home workout equipment for a quick lunchtime workout, there are a few key pieces that stand out above the rest. These include a set of adjustable dumbbells, a jump rope, a stability ball, and a resistance band.
Adjustable Dumbbells
First and foremost, a set of adjustable dumbbells is a great investment for any home gym. These versatile weights allow you to perform a wide range of exercises, from bicep curls and tricep extensions to shoulder presses and lunges.
Plus, they take up very little space, making them perfect for a quick lunchtime workout in a small home gym or even a spare room.
You can read about our favourite adjustable dumbells here.
Jump Rope
Another great piece of equipment for a quick lunchtime workout is a jump rope. Jumping rope is a high-intensity cardiovascular exercise that can help to boost your heart rate and burn calories in a short amount of time.
It’s also low-impact, so it’s easy on your joints. Plus, it’s portable and easy to use, making it perfect for a lunchtime workout in your home – just make sure you have sufficient ceiling height!
Stability Ball
A stability ball is another versatile piece of equipment that can help you get a quick and effective workout in during your lunch break.
You can use it for a variety of exercises, such as crunches, chest presses, and leg curls. It’s also great for stretching and improving your balance and coordination.
Plus, it’s affordable and takes up very little space – especially when deflated – so it’s perfect for a home gym.
Finally, a resistance band is another great tool for a quick lunchtime workout. These bands provide resistance for a variety of exercises, such as bicep curls, tricep extensions, and lateral raises.
They’re also portable and affordable, making them perfect for a lunchtime workout at home.
Overall, a set of adjustable dumbbells, a jump rope, a stability ball, and a resistance band are all great pieces of equipment for a quick lunchtime workout at home. These versatile tools will allow you to perform a wide range of exercises, boosting your heart rate and burning calories in a short amount of time. Plus, they’re affordable and easy to use, so you can easily incorporate them into your daily routine.
Warm-up exercises to get your body ready for the workout
- Here’s a quick and effective two-minute warm-up routine that you can do before your workout:
- Start by standing with your feet hip-width apart and your arms by your sides. Take a few deep breaths and focus on relaxing your shoulders and neck.
- Next, perform 10-15 jumping jacks to get your heart rate up and your muscles warm.
- After the jumping jacks, do 10-15 bodyweight squats to warm up your legs and glutes. Stand with your feet hip-width apart and lower your hips back and down as if you’re sitting in a chair. Keep your chest up and your core engaged, and push through your heels to stand back up.
- Next, do 10-15 arm circles in each direction to warm up your shoulders. Start with your arms extended out to the sides and make small, controlled circles with your arms.
- After the arm circles, do 10-15 lateral lunges to warm up your hips and legs. Step out to the side with one leg and lower your hips down into a lunge. Keep your chest up and your core engaged, and push through your heel to stand back up. Repeat on the other side.
- Finally, do 10-15 trunk rotations to warm up your spine and core. Stand with your feet hip-width apart and your arms extended out to the sides. Slowly rotate your upper body from side to side, moving as far as you comfortably can without straining.
This warm-up routine should take about two minutes to complete and will help prepare your body for your workout by increasing your heart rate, warming up your muscles, and improving your range of motion.
The main workout: 5 exercises to target all major muscle groups
Here’s a quick and effective 15-minute, full-body home workout that you can do with minimal equipment:
Start with the 2-minute warm-up we’ve set out in the previous section.
Next, do 3 sets of 8-12 repetitions of the following exercises:
- Push-ups: Place your hands on the floor slightly wider than shoulder-width apart and lower your body down until your chest nearly touches the floor. Push back up through your hands to return to the starting position.
- Bodyweight squats: Stand with your feet hip-width apart and lower your hips back and down as if you’re sitting in a chair. Keep your chest up and your core engaged, and push through your heels to stand back up.
- Plank: Start in a push-up position with your arms straight and your hands directly under your shoulders. Engage your core and hold the position for 30-60 seconds.
- Lunges: Step forward with one leg and lower your hips down into a lunge. Keep your chest up and your core engaged, and push through your heel to stand back up. Repeat on the other side.
- Bicycle crunches: Lie on your back with your hands behind your head and your knees bent. Bring one elbow to the opposite knee and then straighten your leg. Repeat on the other side, bringing your other elbow to the opposite knee. Continue alternating sides.
Finish with a 2-minute cool-down of stretching and deep breathing.
This 15-minute home workout will get your heart rate up and work your entire body, using only your bodyweight for resistance. You can easily do this workout in a small space, such as a spare room or living room, and you don’t need any special equipment. Just be sure to listen to your body and modify the exercises as needed to suit your fitness level.
Transform Your Lunch Break with This 15-Minute Follow Along Workout: Quick, Effective, and No Equipment Required!
OK so we’ve set out the benefits of a 15 minute lunchtime workout and we’ve even given you a workout that you can start today.
But we want to go one step further…
So if you’re:
- tired of feeling sluggish and unproductive during the workday,
- ooking for a quick and effective way to boost your energy and get your blood flowing during your lunch break
Then we recommend this 15-minute lunchtime workout program: it is just what you need!
This program is designed to help you squeeze a quick and effective workout into your busy schedule, so you can feel energized and focused for the rest of the day.
And the best part is, you don’t need any special equipment or a gym membership to do it. The program uses only your bodyweight for resistance, so you can easily do it in a small space, such as a spare room or living room.
The program consists of simple but effective exercises and stretches that work your entire body, from your arms and chest to your legs and core.
It has been carefully designed the program to be challenging, but not overwhelming, so you can push yourself to reach your fitness goals without feeling burnt out.
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