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Five-Minute Lunch Workout

A 5-Minute Lunch Workout You Can Do at the Office

When you've skipped out on one too many workouts for the week, something is always better than nothing. Here's a lunchtime workout you can do without leaving your office, for a quick way to burn a few calories during lunchtime.

Ab Lift

Photo: Jenny Sugar

Start with this one, since you can easily do it at your desk; you'll give your abs a nice workout.

  • Place your hands on the base of the chair. If your chair has arms, then, for an easier version, place your hands on each arm.
  • Press into your palms, keep your knees bent, and lift off your seat so your arms are supporting your weight. Lift your knees as high as you can to get the most out of this ab exercise.
  • Hover over your chair for a few seconds, or longer if you can. Then slowly release your body back into the chair. Repeat as much as you can for a minute.

Walking Lunges


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Once you're done, find a long hallway to do a walking forward lunge. If you don't have a hallway, then do regular lunges without walking.

  • Stand upright, feet together.
  • Take a controlled step forward with your right leg.
  • Lower hips toward the floor, and bend both knees (almost at 90-degree angles). The back knee should come close to but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
  • Push off the floor with your left foot, and bring it forward to starting position. This completes one rep.
  • Next, step forward and repeat with the left leg.
  • Walk slowly for one minute, then do reverse lunges back to your starting point (one minute).

Get the rest of the workout.

Chair Pose

This thigh-burning barre chair pose sculpts legs and works your core. Find a wall to do this pose:

  • Start with your back flat against a wall. As you slide your back down, walk your feet out together until your knees hit a 90-degree angle.
  • Make sure your ankles are below your knees and your thighs sit parallel to the floor. Press your arms against the wall behind you for support, and hold the position.
  • Hold for one minute.

Dip and Twist

We love this chair dip and twist because it works your entire body. You can end with this move back at your desk, or find a sturdy chair in a conference room to use for this move if you don't want to distract coworkers.

  • Sit on the edge of your chair, with both hands outside your hips, and then walk your feet out until your legs make a 90-degree angle, with your hips lifted and your arms supporting your body.
  • Lift your heels off the floor so your toes are pointed, and bend your elbows, lowering your body and dipping with your arms. As you extend your arms, twist your right hip toward the ceiling, pivoting on the balls of your feet. Repeat the dip again, turning your hips back to center as you lower and then twisting your left hip toward the ceiling. Repeat 20 times in total (or for about a minute), alternating sides with each twist.
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