Jump to the routine

20-Minute Lean Mass Lunchtime Workout

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

Jump to the Routine
  • 20 min

  • 15

  • Yes

band-lunch-workout
band-lunch-workout

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.

Routine

Want a copy on the go?
Print

Back & Chest

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band, and place the band around your feet.
Exercise 2 of 15

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
2
Reps
8
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 of 15

General Pushup

Equipment
No Equipment
Sets
2
Reps
8
Rest
--
Exercise 5 of 15

Close-Grip Pushup

Equipment
Sets
2
Reps
8
Rest
--
Exercise 7 of 15

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band, and hook it at the door knob.
Exercise 8 of 15

Bench Dip

Equipment
Bench
Sets
--
Reps
8
Rest
2
*Substitute the bench for a chair or low table.

Arms & Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 15

Bodyweight Squat

Equipment
No Equipment
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band, or complete them as bodyweight squats.
Exercise 10 of 15

Barbell Deadlift

Equipment
Barbell
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band.
Exercise 11 of 15

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
2
Reps
8
Rest
--
Exercise 12 of 15

Barbell Biceps Curl

Equipment
Barbell
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band.
Exercise 13 of 15

Bench Dip

Equipment
Bench
Sets
2
Reps
8
Rest
--
*Substitute the bench for a chair or low table.
Equipment
Dumbbells
Sets
2
Reps
8
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.
Equipment
Dumbbells
Sets
2
Reps
8
Rest
--
*Substitute with a resistance band, but don't twist.
See all of our tutorials