Skip to Content

15 Minute Lunchtime Workout | 10 Exercises for a Home Office Workout

Completing a lunchtime workout is a great way to break up the day and get moving. Sitting at a desk all day is not only tedious, but tough on the body as well. Adding a few exercises during the day will help make the most of your lunch break and strengthen your entire body.

Is it good to try a lunchtime workout?

One of the best things you can do midday is complete a workout. Adding a lunch workout to your regular workday routine will help avoid stiffness, increase calorie burn, and provide a way to relieve stress.

Most people have a lunch break at some point during their day, providing a great opportunity to get moving. Whether you work in a home office or are in a corporate building, completing some exercises during lunch will benefit both your mind and body.

How do you work out on a lunch break?

One of the biggest challenges most people face is navigating the logistics of a lunchtime workout. Trying to find a place to complete it, as well as figuring out how to avoid sweating in your work clothes are some of the most common concerns.

Luckily, adding some lunch exercise to your routine doesn’t have to be complicated. The easiest way to do so is to complete a workout right in your office. Choosing some low impact bodyweight exercises will help minimize sweat and avoid the need for any extra equipment.

What are the best lunch exercises?

The easiest, most convenient lunch exercises require no equipment and don’t involve any running, jumping or large movements.

These exercises make a perfect home office workout, or lunch break workout wherever you may be located. Try adding them into your daily routine to burn calories, reduce sweat, and fit in your workout without having to change your schedule around.

15 Minute No-Sweat Lunchtime Workout

  • Calf Raises x 30
  • Balance Lunges x 30
  • Tricep Dips x 20
  • Wall Sit x 60 seconds
  • Punches x 50
  • Seated Leg Lifts x 50
  • Standing Crunches x 40
  • Wall Pushups x 20
  • Squat with Toe Raise x 20
  • Standing Side Kicks x 40
This 15 Minute Lunchtime Workout provides full body strength without making you sweat. The moves are discreet enough to complete on your lunch break and no equipment is needed. Try this office workout at lunch to break up the day!

10 Lunch Exercises for an Office Workout

These exercises are perfect for a home office workout or completing wherever you may be during your lunch break! Try adding a few of these to your routine to strengthen and tone your entire body without breaking a sweat.

Calf Raises

Stand with your feet about hip width distance apart. Rise up on to your toes, lifting your heels off the floor, and lower back down. You can accentuate this exercise by standing on the edge of a stair, letting your heels drop below the stair with each rep.

Balance Lunges

Begin by standing with your feet together, and then step forward with one foot. Inch your foot over until it is directly in front of your rear foot. Lower down into a lunge position, keep your feet directly in line with each other. Rise back up to standing and step forward with the opposite foot, repeating the lunge on the opposite side.

Tricep Dips

Stand in front of a chair, table or other sturdy surface, facing away. Reach behind you to place both palms on the edge of the surface. Walk your feet out in front of you, and bend at the elbows to lower your body down towards the floor. Straighten your arms back to the original position and repeat.

Wall Sit

Begin by standing about a foot in front of a wall, facing away. Squat down as if you were about to sit in a chair, letting your back rest flat against the wall. Hold this position for 60 seconds.

Punches

Stand with your feet about hip width distance apart. Bring your hands up to chest level, forming fists. Straighten one arm, moving it across your body as if punching the air. Return back to your original position and repeat with the opposite arm.

Seated Leg Lifts

Begin by sitting on the edge of a chair with both feet flat on the floor in front of you. Lift one foot off the floor, keeping your leg straight and continuing to lift until it is parallel with the floor. Lower back down and repeat with the opposite leg.

Standing Crunches

Standing with your feet about hip width distance apart, bring your hands to the back of your head. Lift one foot off the floor, bringing your knee up as high as possible. Keep your hands behind your head as you reach the opposite elbow towards your knee, bending down as you do so. Tap your elbow to knee and then repeat with the other side.

Wall Pushups

Position yourself so you are facing a wall or door, and place your hands flat on the wall. Walk back until your arms are completely straight, and then bend at the elbows to bring your body closer to the wall. Keep your legs and back as straight as possible as you complete the push up.

Free Download: 30 Day Push Up Challenge

Squat with Toe Raise

Walk your feet out until they are spread slightly wider than hip width distance apart. Send your hips back, lowering down as if you were about to sit in a chair. While in squat position, rise up on to your toes. Lower your heels back down to the floor and then straighten up to standing.

Standing Side Kicks

Stand with your feet next to one another, bending your arms to bring your hands up towards your chest. Lift one foot off the floor, kicking it off to the side. Straighten your leg as you kick your foot, and then return to standing before repeating on the opposite leg.

This lunchtime workout is perfect to complete in a home office or during a lunch break at work. These exercises will help you gain full body strength and burn calories without ever breaking a sweat. Try it during your next break to make your work day even more productive!

More home office workout ideas:

This 15 Minute Office Workout tones the full body without making you sweat. The moves are discreet enough to complete on your lunch break and no equipment is needed other than your desk chair!

Kate Williams

Friday 20th of March 2020

Great post, 15 minutes of workout is enough at tea break and after lunch break you can go for a short walk that will be helpful.

Runnin' for Sweets

Friday 20th of March 2020

Absolutely! So much easier to squeeze in 15 minutes than a lengthy cardio workout at the gym. Thanks for reading!

5 Ways to Make Running a Habit | Runnin’ for Sweets

Monday 25th of March 2019

[…] day and stick to it. There is no such thing as the wrong time to run. Experiment with morning runs, lunchtime runs and evening runs until you find a time of day that works best with your […]

The Best Workouts for a Time Crunch | Runnin’ for Sweets

Tuesday 28th of August 2018

[…] time to fit in a workout feels nearly impossible. Whether we slept in past our alarm, stayed late at the office, or ended up having to pick up the kids, time can quickly get away from us. Lucky for us, there are […]

How to Make Time for Running: 5 Tips for Busy People

Monday 2nd of July 2018

[…] wake up earlier, maybe it’s time to experiment with evening running. If you have an hour-long lunch break, try fitting in some of your shorter runs at lunch. Maybe you run best after dinner, before the […]

swosei12blog

Thursday 22nd of February 2018

Great tips. I try to take the steps as much as I can during my office days.

Running for Sweets

Thursday 22nd of February 2018

Same here! It can definitely be tricky to fit in steps during the day - some days I do really well, and other days I pretty much fail, haha.