Aug 9
9:16 AM

15-Minute Workout You Can Do at Lunch

More than ever before, employers are recognizing that there is a big benefit to offering up healthy resources to their employees. Some are even going so far as to hire a trainer to lead midday in-office workouts.

It's a smart move. A quickie sweat session (think: interval-style) can boost mental sharpness and, obviously, working out in the office is a lot quicker than darting off to the gym at lunch (time is money, boss!).

Recently, we crashed one such workout at Leapfrog Public Relations in Charleston, S.C. (they do it every Tuesday and Thursday afternoon). In the common area of their office, Mixed Martial Arts instructor Frank Waszut, co-owner of Exact Impact in Charleston, led us through a series of moves. 

Do it: Each set has two moves (labeled "a" and "b"). Half of the group starts with move "a" and half with "b." After 30 seconds, switch. Continue until you've done each move in that set three times. Rest for a minute, then move on to the next set of moves. For the ab moves (moves 4 to 9), do them one right after another for 30 seconds each. No rest (sorry).
  1. 1a. Dumbbell Swings

    1a. Dumbbell Swings: Grab a dumbbell in one hand and stand with feet slightly wider than shoulder-width apart, toes turned out. With arms bent 90 degrees and upper arms against your sides, squat down until your thighs are parallel to the floor. As you come back up, raise your arms and carefully transfer the dumbbell to the opposite hand (can lightly toss it if you dare!), then immediately sink back down. Continue for 30 seconds.

  2. 1b. Fast Twitch Cable Curls

    1b. Fast Twitch Cable Curls: Grab either end of an exercise band and stand with feet shoulder-width apart on the center of the band. Start with elbows bent 90 degrees then curl one hand to your shoulder. Lower and repeat with the opposite arm. Continue curling as quickly as possible for 30 seconds.

  3. 2a. Truck Squats

    2a. Truck Squats: Grab a weight plate with hands at 10 and 2 o’clock and stand with feet slightly wider than shoulder-width apart, toes turned out. Extend the weight plate straight out from your shoulders. Continuously rotate the weight left then right (like it’s a steering wheel) as you lower into a squat then return to standing. Continue for 30 seconds without allowing your arms to sink.

  4. 2b. Mountain Climbers

    2b. Mountain Climbers: Get into push-up position on hands and toes. Keeping hips low and head in line with spine, alternate bringing one knee at a time toward chest. When you get a feel for the move, increase the pace and switch legs in midair, keeping toes off the floor. Continue for 30 seconds.

  5. 3a. Around The Worlds

    3a. Around The Worlds: Grab a weight plate with both hands and stand with feet about hip-width apart. Position the weight plate behind your head. Rotate the weight around your upper body, crossing over your left shoulder the rotating your torso to the right to finish with the weight next to your right side. Reverse direction to return to start. Repeat, this time bringing the weight over your right shoulder and finishing with it next to your left side. Continue the pattern for 30 seconds.

  6. 3b. Jumping Lunges

    3b. Jumping Lunges: Start in a lunge position. Jump up, switching legs in the air, and land with knees soft. Repeat, as quickly as possible, for 30 seconds.

  7. 4. Wide-Armed Plank

    4. Wide-Armed Plank: Get in plank position with arms spread wide. Hold for 30 seconds. Smile optional.

  8. 5. Plank

    5. Plank: Get in plank position on your toes and elbows. Hold for 30 seconds.

  9. 6. Flutter Kick

    6. Flutter Kick: Lie on your back with palms under your butt. Brace abs and lift upper body and legs one or two feet of the floor while keeping lower back in contact with the ground. Flutter kick your feet up and down (like you’re in a pool) quickly for 30 seconds, keeping upper body raised.

  10. 7. V-Ups

    7. V-Ups: Lie on your back with legs in the air and spread so they form a large “V”. Crunch up and reach extended arms between your legs. Lower your upper body (but keep legs raised), then repeat. Continue for 30 seconds.

  11. 8. Bicycle Crunches

    8. Bicycle Crunches: Lie on your back with legs raised and hands behind your head. Brace your abs and crunch up bringing your left elbow to your right knee. Lower and repeat with the opposite elbow and knee. Continue for 30 seconds.

  12. 9. Crunches

    9. Crunches: Finish strong! With legs raised, ankles crossed and hands behind your head, continue doing crunches for 30 seconds.

    Design your own workout–and organize an office sweat sesssion!

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