Workout Routines

30-Minute Lunch Break Workout for Maximum Muscle

Think you can't get in a good fat-burning, muscle-building workout during your lunch break? Think again.

trap bar deadlift
Duration 30 Min
Exercises 5
Equipment Yes

Don’t have time to get in a great workout between that late breakfast meeting and afternoon deadline? Maybe you just haven’t found the right workout. Squeezing in a quick training session during your lunch break does not have to mean you're not getting an effective workout. As long as you stay focused, workouts of 30 minutes or less can train your entire body while including a brief warm-up and cool-down, and even give you some time to grab a protein shake on your way out the door. And, you’ll feel energized throughout the rest of the day.

While it is possible to train many different strength qualities in a limited timeframe, setting up total body metabolic circuits is a sure-fire way to work a lot of muscle mass while also increasing your heart rate in order to get some cardiovascular benefits and help with fat loss. Here is one you can use next time you hit the gym during your break.

Perform all 5 movements below as a circuit to complete 1 round. Rest two minutes between rounds. Repeat for five rounds in total. Be sure to add in a dynamic warm-up and/or specific warm-up sets before launching into your work sets.

The Workout

Exercise 1

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
-- sets
12 reps
-- rest
Perform as circuit.

Exercise 2

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
-- sets
12 reps
-- rest
Perform as circuit.

Exercise 3

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
-- sets
12 reps
-- rest
Perform as circuit. 12 reps each side

Exercise 4

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
-- sets
12 reps
-- rest
Perform as circuit. Use assistance band/lat-pulldown as necessary

Exercise 5

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
25 reps
-- rest
Perform as circuit.
Comments