Super Fast Lunch Time Workout

Sometimes it can be hard to find the time in your day to squeeze in your workout routine. Body by Finch Founder, Rachel Finch shares the ultimate workout routine you can easily slip in during your lunch break.

I know how hard it can be to find time to get your daily workout in. My goal is to move my body in some way every day, even if that means a lunchtime workout! A workout during your lunch break is a brilliant idea, especially over winter, because it’s the hottest part of the day and your body is already partially warmed and ready to go. Plus, you’ll get back to work feeling amazing without needing the coffee hit! All of the BodyWork circuits on my program are HIIT (High Intensity Interval Training) and 24 minutes in total, making them the perfect option for a lunchtime workout. There are 6 exercises to complete for 4 rounds. Each exercise is completed for 30 seconds, with a 10 second rest. See below for a quick lunchtime blast:

Exercises: 6
Rounds: 4
Work: 30secs / Rest: 10secs
End of round rest: 60secs

Warm up

30secs High knees + 30secs Jumping jacks X 2 rounds

Elevated lunges

Stand a steps’ distance away from an elevated surface like a stair, low bench or step. Turn to face away from the step and place a back leg on the step. Bend your front knee creating a 90 degree angle. Press your foot into the ground and come back up. Do 5 x reps and switch legs. Keep hands on your hips for balance and for a modified version, just complete a standard lunge without the elevation.

Forward jab, continuous

Bring your fists up in front of your face and maintain a slight bend in the knee. Hold your core tight and in continuous motion, punch one arm out in front at a time. Continue this motion, maintaining resistance and power through each punch.

Jump squats

Start by completing a normal squat – bend at the knees and sit back in a chair position keeping your spine neutral and long. Press into the ground and jump up explosively as high as you can engaging your glutes and straightening the legs. Land softly and repeat. For a low impact version just complete a normal squat without the jump.

Mountain climbers

One of my favourite core exercises. Start in a plank position with hands on the ground directly under your shoulders. Maintain a straight line with your body, holding the core tight. In a continuous climbing motion bring one knee to your chest, then switch to the other.

Leg lifts

A great exercise to tone those glutes! Start in a table top position with hands on the ground under your shoulders and knees below your hips. Extend one leg out in line with your body and begin by pulsing the leg upward about 30cm. Contract the glutes and go for 10 controlled pulses. Switch to the other side and repeat on the other leg.

Tricep dips

A great arm exercise that can be done with an office chair or at a park bench. Start with arms straight and legs out straight on the edge of a chair or bench. Bend at the elbows and slowly release down toward the ground until the elbows reach a 90 degree angle. Push pack up to starting position – that’s one rep. For an easier option complete exercise with knees in a 90 degree angle.

Cool down

5 mins of static stretching.


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