I have always believed that where there is a will there is indeed a way. As Marie Forleo says “everything is figureoutable”.
So true !
Maybe training during your lunch hour isn’t ideal. However, if you are going to achieve a figure which makes you feel confidant and healthy then it might well be the only option.
You’re probably thinking how can I possibly get to the gym, get changed, get a workout in, showered and ready for work all in 60 minutes ?!
The good news is it’s definitely do-able. It just takes a little planning to make sure the workout is short, sharp and sweet.
You don’t need long workouts for them to be effective but the intensity does need to be there from the get go.
Training smart is the name of the game. Quality over quantity every time.
Check out the routine below plus my 2 key rules you need to follow to the letter …
Lunch Time Workout Guidelines
- Complete 4–5 circuits
- Perform 10–12 reps per exercise
- Use a 4 second negative on each repetition
- Rest for 20 seconds between each exercise
- Rest 60–90 seconds between each circuit
- Use as much weight as you can handle
- Do not do this routine 2 days in a row
- Dumbbell bench press
- Overhead dumbbell press
- Bent over barbell rows
Rule 1 – Time Under Tension
Time under tension is the ultimate tool to blitz body fat. By spending more time lowering the weight (think 4 second negatives) you are increasing the time your muscle fibres and body are working for. You burn more calories during the workout but also up to 24 hrs after. Pretty neat huh ?
Rule 2 – Intensity
Dare to pick a weight which causes you to fail between 10–12 or at least struggle. I promise it won’t make you ‘hulk’ up but it will help you burn unwanted body fat, release growth hormone and testosterone which are both essential for fat loss.
The end game is to get you the most bang for your buck. Much superior to parking yourself on a cardio machine for 30–40 minutes !!!
So there you have it. Get cracking and let me know how you get on !