Looking for a fast and effective home workout for your lunch break? This 30-minute routine is packed full of compound exercises that will help you work lots of muscles in a short space of time.
Created by personal trainer James Stirling, also known as London Fitness Guy, it features classic exercises that should be staples in any workout schedule. Combined, these moves will target your legs, back, chest, and shoulders.
How to do the workout
The moves:
Stirling recommends doing each move ten times for five rounds. He also suggests doing this workout with no rest but if you’re new to exercise or returning after a break I would recommend taking 30-60 seconds recovery time between each move.
How lunchtime exercise boosts energy levels
When we exercise, it sends more oxygen and nutrients around the body, helping the cardiovascular system work more efficiently. And when our heart and lung health improve, it gives us more energy to tackle everyday chores.
Exercise also triggers the production of more mitochondria in the muscles. Known as the powerhouse of cells, they create fuel (energy) out of the food we eat and the oxygen in the air we breathe. The more mitochondria in your muscles, the more energized you’ll feel.
Another bonus of exercise is it triggers the release of endorphins, those lovely feel-good chemicals that reduce stress and pain and increase feelings of well-being and happiness. This can help you feel less tired and improve energy levels.
And finally, exercise increases blood flow to the brain, which may improve cognitive function.
Shop adjustable dumbbells
Got a pair of dumbbells and want more routines like this? Have a go at this full-body dumbbell workout. Or if you’re lacking equipment, shop weights below—all of these options come from our guide to the best adjustable dumbbells.
