Quick lunch-break workout

Struggling to find time in the day to move more? This mini-workout can be completed during your lunch break, or you can even try splitting it up into smaller bouts of 5-10minutes of activity throughout your day. For extra fun, complete with a work colleague.

If you have been inactive for a while, have heart disease, or any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this workout.

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Quick lunch-break workout
1. Side lunges
Side lunges
2. Advanced jumping jacks
Advanced jumping jacks
3. Lateral hops
Lateral hops
4. Single leg deadlift
Single leg deadlift
5. Side to side lunge with punches
Side to side lunge with punches
6. Squat reach and jump
Squat reach and jump

1. Side lunges

Recommended Repetitions: 10-15 repetitions each leg

Side lunges
  1. Start in a standing position with your feet slightly apart
  2. Step out to the side, keeping toes pointing forward
  3. Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
  4. Push off from your bent leg to return to the starting position and repeat on the opposite side

2. Advanced jumping jacks

Recommended Repetitions: 20-30 repetitions

Advanced jumping jacks
  1. With your feet wide, lower into squat
  2. Extend your arms out to the sides of your shoulders, palms facing up
  3. Jump out of the squat, bringing your feet together and clap your hands overhead

3. Lateral hops

Recommended Repetitions: 20-30 repetitions

Lateral hops
  1. Keeping your feet hip distance apart, jump from side to side, jumping over an imaginary obstacle
  2. Land with soft knees
  3. Try to remain on the balls of your feet

4. Single leg deadlift

Recommended Repetitions: 10-15 repetitions each leg

Single leg deadlift
  1. Stand with feet together
  2. Raise the right foot slightly off the floor, and with control, hinge back with the hips to lower the arms and torso towards the floor, letting the right leg move behind the body
  3. Keep the left knee slightly bent
  4. Lower down until you feel a slight stretch in the back of your left leg
  5. Return back to the starting position by raising the torso back up, driving with the hips, and lowering the right leg
  6. Repeat on the other side

5. Side to side lunge with punches

Recommended Repetitions: 10-15 repetitions each leg

Side to side lunge with punches
  1. Begin facing forward and pivot to the right
  2. Step your right leg back as you bend your right knee into a lunge
  3. Punch forward with your left arm then your right arm
  4. Step back to the middle and turn to the left, taking your left leg back and your right arm forward in a punch followed by your left arm
  5. Continue alternating sides, moving quickly
  6. To make harder, lunge deeper or add a jump in the middle

6. Squat reach and jump

Recommended Repetitions: 10-15 repetitions

Squat reach and jump
  1. Keep your feet shoulder-width apart and perform a squat by bending at the knees to lower yourself downwards
  2. Tip: Your knees should not pass over your toes
  3. From the squat position, straighten and jump upwards, reaching both arms forward