The 30-minute, Fat-blasting Lunchtime Workout

Squeeze a quick workout into even the busiest of schedules.

The Workout

If you can convince your co-workers to join you, this is the 30-minute workout you'll want to do. Training solo? No problem, this session still works. The session is designed by Dara Theodore, a FHITpro who instructs The Fhitting Room’s Friday lunchtime class. You'll use body weight only to complete the circuit—so even if you can't get to the gym, you can do it in any open space like a park, gymnasium, or even in an open conference room. 


Takes about 3 minutes: 

  • Arm circles forward and back
  • Air squats
  • Squat thrusts
  • Alternating reverse lunges
  • Inchworm to plank
  • Lateral shuffle (3 steps right, 3 stepts left)


Take 45 seconds to complete each move in an A/B/A/B format, and rest and transition for 15 seconds. 

  • A) Squat with lateral overhead raise (raise your arms to the sides as you squat, so they end overhead at the bottom of the squat); for an additional challenge, add a jump.
  • B) Triceps dip (off desk, chair, or bench)
  • A) Squat with lateral overhead raise
  • B) Triceps dip

Rest 30 seconds

  • A) Pushups; for an additional challenge, do plyometric pushups
  • B) Bicycle crunches
  • A) Pushups
  • B) Bicycle crunches

Rest 30 seconds

  • A) Power skip (reverse lunge to knee raise with hop) right leg
  • B) Plank ups (from push up plank to elbow plank and back
  • A) Power skip left leg
  • B) Plank ups

Rest 30 seconds

  • A) Lateral lunge to curtsy lunge (right leg)
  • B) Reverse crunches
  • A) Lateral lunge to curtsy lunge (left leg)
  • B) Reverse crunches

After you complete one cycle, complete another cycle moving faster. Perform all eight moves for 30 seconds each with 10 seconds of rest between each move.

Lastly, finish with one minute of max burpees.