We all know the importance of staying fit and healthy, but trying to squeeze in a 30-minute workout is sometimes impossible.


Between ferrying kids to school, spending eight to nine hours in an office environment, keeping the house in order and making sure everyone is fed and watered before bed, it is no surprise that exercise takes a back seat.


However, when it comes to working out, you don't need to have a lot of free time. If you are focused and determined, 20 - 30 minutes is all you really need. In fact, why not multi-task and workout during your lunch-break? It's totally doable.


1. Invest in some really good apps

Apps are the perfect way for time-strapped ladies to squeeze in a workout. Ones like Fitnet or Freeletics allow you to do short, intense workouts from between five to 30 minutes – depending on how long you have. Some act like a personal trainer and will encourage you to achieve your goals.



2. Focus on intensity

Turn what would normally be a 40-minute workout into ten/ 15 minutes. Decrease the number of reps that you do but increase your resistance for it to be effective. For instance, instead of doing 10 reps with a 3-second rest do 20 reps - or whatever you are able for. 


3. Only do moves that you know

Lunch is not the best time to be learning new moves – keep that for when you are in the gym or at home. This is because you need to give yourself a chance to learn it properly so you avoid any injuries.


4. Focus on one area at a time

Whether this is your core, your abs, your arms or legs, focusing your workout on one area will allow you to do so with intensity.



5. Do a QUICK warm up

Warming up and cooling down is important for your body so you shouldn’t forget to do it. However, you don’t need to do anything too elaborate. Warm up the muscles you will be using and a three or four-minute on-the-spot jog should be enough to get your body ready. If you are really short on time, incorporate your warm up into your day – run up the stairs to where you will be working out, for instance.



Before you get too excited though, it is important you consider everything working out a lunch entails. There is more to it than simply putting on your runners as soon as you head outside; with time against you you really need to ask yourself the following questions:

  • How far away is the gym?
  • Is there a shower in your office?
  • Where will you change your clothes?
  • How long will it take you to get ready?
  • And will you have enough time to eat?