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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.

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  • 30 Min

  • 5

  • Yes

trap bar deadlift
trap bar deadlift

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.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
--
Reps
12
Rest
--
Perform as circuit.
Equipment
Bench, Dumbbells
Sets
--
Reps
12
Rest
--
Perform as circuit.
Equipment
No Equipment
Sets
--
Reps
12
Rest
--
Perform as circuit. 12 reps each side
Exercise 4 of 5

Chinup

Equipment
Pullup Bar
Sets
--
Reps
12
Rest
--
Perform as circuit. Use assistance band/lat-pulldown as necessary
Exercise 5 of 5

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
25
Rest
--
Perform as circuit.
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