Get the Most Out of Your Lunch Break Workout

Get the Most Out of Your Lunch Break Workout

by Dr. Rick Goodman on July 5, 2017

As an executive coach, I meet a lot of business owners who struggle with self-care. They want to take care of themselves, and to make physical fitness a priority, but they just don’t think they have the hours in the day for it. Of course, it’s a matter of making time, and one way to do that is to work out during your lunch break. Rather than sitting and watching YouTube videos at your desk, get up and get active!

Of course, this can be something as simple as going for a walk around your building, or it can be as involved as a trip down to the YMCA. As you contemplate your own lunch hour workout plan, let me make a few basic recommendations.

Making the Most of a Lunchtime Workout

Be realistic about the amount of time you have. You really need a good half hour for your workout to have much benefit, so if you only have a 30-minute lunch break, this idea may not be right for you. If you have a full hour, though, you can realistically work out for 30-40 minutes and still have time to grab a quick bite and change your clothes.

Get in the habit of packing your gear. Have a workout bag with shoes, socks, clean undergarments, and whatever change of clothes you need for your workout. Don’t forget any other items—like personal weights or resistance bands. Have your bag packed and with you at all times.

Find workout opportunities in close proximity to your office. Look for any gyms, barre studios, kickboxing studios, or outdoor walking trails that are close you where you work. If you only have an hour for your workout, you don’t want to spend 20 minutes in the car.

Don’t forget to freshen up. You may or may not feel like you need to shower after a workout, but you’ll definitely want to do something to get fresh and clean. Make sure your gym bag has a clean towel, deodorant, extra makeup, and whatever else you need to look (and smell) your best again.

Be varied. You’ll get more out of your workout if you do something different every day. Maybe walk one or two days a week, jog another one, devote a day or two to sit-ups and push-ups… whatever you can do to add variety is good.

Track your results. There are countless fitness apps that you can use to track your progress, chart milestones, and keep yourself motivated. Even better: Get a workplace friend to work out with you and provide you with accountability!

Make Time for Yourself

Whether you work out during lunchtime or at some other point during the day, be sure to protect that time—that you time, that time where you keep your body and mind focused and engaged.

Dr. Rick Goodman CSP is a thought leader in the world of leadership and one of the most sought after conference keynote speakers on leadership, engagement, and business growth in the United States and internationally.

He is the author of the books Living A Championship Life “A Game Plan for Success” and My Team Sucked “10 Rules That Turned Them Into Rock Stars.” He is also the co-author of the book Jamie’s Journey: Travels with My Dad, written with his sixteen-year-old daughter Jamie.

Dr. Rick is famous for helping organizations, corporations, and individuals with systems, strategies, and solutions that encourage engagement, resulting in increased profits and productivity without having the challenges of micromanaging the process. Some of Dr. Rick’s clients include Heineken, AT&T, Boeing, Cavium Networks, IBM, Hewlett Packard, and Franklin Templeton Investments.

You can contact Dr. Rick at or call 888-267-6098.

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Dr. Rick GoodmanGet the Most Out of Your Lunch Break Workout