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Sometimes, a midday gym session is what you need to energise yourself for the rest of the day. A break away from your laptop where you can get out your frustration at the person that just put a 5:30pm Friday call in your diary.

Lunchtime gym sessions need to be quick and easy. Enough time to get it done, sweat it out, and cool down before getting back to your desk.

Here’s a list of our favourite sessions that take just 30-minutes.

Pyramid style workout

Pyramid formats are a great way to structure your workouts if you like getting a little competitive with yourself and enjoy a time-pressured approach to exercise. Start with the most reps and work down zero.

This simple, four exercise workout chooses the most efficient compound exercises you can do and asks you to work down from 18 reps to 0 reps. If you’re looking to develop full-body endurance and conditioning, this workout works.

The first set contains 18 reps of each exercise. The second set reduces that by two. Keep going until you reach zero. Feel free to take rest between each set because, over 30 minutes, you’re going to need it.

If you didn’t quite make it to the end before the time is up, that’s okay. Because there’s always next time.

Interval style workout

Interval training includes structured periods of work and rest. By plotting out the number of minutes you’re going to work for, you can guarantee a session that lasts the length of time you want it to.

Because they’re time-pressured, interval workouts are designed to improve cardiovascular fitness and muscular endurance by including high tempo exercises of varying intensity.

When building an interval workout, here are some helpful guidelines to follow:

  • Keep a consistent work-rest structure that you can easily follow with a timer (e.g. 45 work, 20 seconds rest)
  • Avoid doing the most high-intensity exercises back-to-back. Sew it together so that you have a challenging move followed by a recovery-focused move. Don’t burn out early.
  • Take more extended rest periods when you need it.
  • Include a range of different exercise types. Try dumbbell based ones. Floor core work. Plyometric exercises. Upper body. Lower body. Everything.
7-minute circuits

Circuit style workouts are perfect for raising your heart rate and conditioning the body whilst keeping things simple.

Pick 7 exercises that make up your circuit. Perform each for 30-60 seconds. Repeat. Aim for up to 4 rounds of the circuit for a practical session that engages the muscles.

If you’re aiming for full-body, select different exercises that target different areas. Glutes. Shoulders. Quads. Chest. Hamstrings. Back. Core. And cardio. This way, you’ll work all the major muscle groups and be better able to do the exercises in circuit back-to-back with minimal rest in between.

Varied interval run workout

If you’re trying to progress with your running, 30 minutes is all the time you need. Switching up your speed rather than maintaining the same pace is a great way to test your fitness and progress faster.

By working in both aerobic and anaerobic zones, you’ll help develop your speed, endurance, and performance. This is the perfect workout for those who find running a little bit boring and want something a bit more exciting when it comes to cardio.

Interval runs usually use your heart rate to define intensity, but you can always translate this into how you feel on a scale of 1-10. This is the guide you’ll use to run at the right paces.

Use a 5-7 intensity score as your ‘active recovery’ periods. Aim for a 7-10 intensity score during your ‘work periods’. Schedule these work periods for 60-120 second bursts. The higher the intensity, the more recovery you’ll need after.


We all know lunchtimes are a time to ourselves. Use them to get active, move about, and fit some fitness in.