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How to Fit a Workout into Your Lunch Hour

Maybe you hate getting up at the crack of dawn and working out first thing.


Perhaps can’t face the thought of hitting the gym after a hard day at work. 


Why not try working out in your lunch hour? If you have a gym near you, it’s a great way to get away from the grind, get your workout in, and still get that lie in AND quality time with your loved ones in the evening.


Here, we’re going to share some top tips for making the most of your lunchtime workout:

1. Take a class

Here at 24/7 Fitness, we have a range of classes for all abilities and preferences. Whether you want to sweat it out in spin or unwind with Pilates, there’s something for everyone. And, you can take one in your lunch hour.


Many of our lunch time classes are between 30 and 45 minutes giving you time to get to and from work, and make sure you refuel with a healthy lunch. This means you can squeeze in a session without eating into your mornings or evenings.

2. HIIT it up

HIIT – or high intensity interval training – is a great way of working out. You exercise at a high intensity for short bursts of time with rests in between. This gets your heart rate going and blood pumping, making for a great cardio workout.


The best thing though? You only need to set aside 30 minutes for a HIIT workout. Sure, it’s a hard 30 minutes of exercise, but once it’s done you can head back to work. These workouts leave you burning calories for a long time afterwards which is always an added bonus.

3. Stretch it out

You don’t have to be pouring with sweat to have had a good workout. Sometimes, a good stretch can work wonders and is the perfect addition to your fitness regime. If you don’t have time to shower, why not try something like Pilates or yoga?


Classes can be taken in your lunch break or you can stretch it out however you feel. Relieve those achy muscles, alleviate some of the stresses of the day, and head back to your desk feeling refreshed.

4. Follow a programme

If you only have an hour, you don’t want to waste time trying to decide what you should do next. To make the most of a lunchtime workout, follow a programme. This can be one set by a PT, one from a fitness programme online, or even just one you’ve planned out before.


With a clear idea of what you’re going to do with each workout, you’ll maximise those minutes instead of wasting them. Need help creating a plan? Speak to one of our personal trainers who will be able to pull one together for you.


If you’re struggling to find time for the gym, why not try a lunchtime workout? Click here to find a 24/7 Fitness gym near you and sign up today.