Workout Routines

20-Minute Lean Mass Lunchtime Workout

Can't get to the gym on those busy days? Then squeeze in a quick lunchtime workout.

band-lunch-workout
Duration 20 min
Exercises 15
Equipment Yes

In a time crunch? Then why not workout during your lunch, it’s a great idea but it can be hassle. You have to get to gym, change, workout, shower, and change again. Changing and showering, that easily takes away half of your hour. Plus, gyms tend to be packed during lunch.

But working out during your lunch is an awesome idea for three reasons: 

  1. It can give you the pump you need for that next, big presentation — showcase that confidence in front of the board.
  2. You’ll be more productive for the rest of the day, there won’t be an afternoon slump.
  3. You’ll hit two birds with one stone: build muscle and burn fat.

To save precious time, I recommend keeping an exercise band at your desk drawer — we’re not talking about your grandma’s aerobic bands. There are bands out there that can deliver up to 250 pounds of resistance. With resistance bands, you’ll be able to mimic the entire gym at your desk during a timed workout.

Post-Workout

If you’re able to squeeze in the gym later that day, then train the same muscles you were originally planning on but at lower weight and higher speed. So, lets assume you were planning on doing legs after work, you would perform 10 x 4 squats during lunch but very light and fast. This will set up your CNS for a productive workout later on.

As for food, eating massive amounts of carbs at lunch is a sure fire way of setting yourself up for a siesta instead of a promotion. To prevent this from happening, ingest about 30 grams of carbs pre-workout. Some good options are a Greek yogurt with some fruit or oatmeal. Then let the main meal be packed with protein: lean meat with greens and an avocado or nuts.

Back & Chest

Exercise 1

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band, and place the band around your feet.

Exercise 2

Dumbbell Bent-Over Row
exercise image placeholder
2 sets
8 reps
-- rest
*Substitute with a resistance band, and stand on the band with both feet. Bend over, and have your arms pull the band upwards.

Exercise 3

General Pushup You'll need: No Equipment How to
Pushup thumbnail
2 sets
8 reps
-- rest

Exercise 4

Flat-Bench Dumbbell Flye
exercise image placeholder
2 sets
8 reps
-- rest
*Substitute with a resistance band, and have the band behind your back.

Exercise 5

Close-Grip Pushup
exercise image placeholder
2 sets
8 reps
-- rest

Exercise 6

Upright Row and Press
exercise image placeholder
2 sets
8 reps
-- rest
*Substitute with a resistance band, but don't go into a press.

Exercise 7

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band, and hook it at the door knob.

Exercise 8

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
8 reps
2 rest
*Substitute the bench for a chair or low table.

Arms & Legs

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band, or complete them as bodyweight squats.

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band.

Exercise 3

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
2 sets
8 reps
-- rest

Exercise 4

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band.

Exercise 5

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
2 sets
8 reps
-- rest
*Substitute the bench for a chair or low table.

Exercise 6

Single-Arm Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Single-Arm Dumbbell Overhead Triceps Extension thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band. Hold both ends of the band behind your head, and move your arms the same ways as if you were holding a dumbbell.

Exercise 7

Dumbbell Alternating Shoulder Press and Twist You'll need: Dumbbells How to
Dumbbell Alternating Shoulder Press and Twist thumbnail
2 sets
8 reps
-- rest
*Substitute with a resistance band, but don't twist.
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