Power Hour Fitness. Lunch + Nap Time Workout Ideas.

I have an 8-5 job and totally get the challenges of keeping fitness both a priority and a consistent event. Some days, I know the only hour I get to myself without other demands is my lunch hour. So why not make the most of it? Here are a few power hour fitness routines and tips that keep me on track.

1. Go for a walk or run.

This is one of my most favorite things to do. Especially in the fall. The cooler weather with the leaves changing is my most favorite time of year. I pack running pants, shirt, sports bra, extra undies, socks, running shoes, shower wipes, deodorant, and dry shampoo. I know that I can change clothes, take a 35-minute run, change back to work clothes, and eat my lunch in an hours time. If your boss is okay with you eating at your desk, you can extend the walk or run by about ten to fifteen minutes.

2. Stairs.

Take your tennis shoes and just walk up and down the stairs for ten to fifteen minutes. If you feel extra spunky, add an exercise at each landing. Something like jumping jacks, high knees, dance, squats, the sky’s the limit here. It keeps the monotony to a minimum. I like this on days the weather stinks.

3. Tabata-ish/HIIT.

This came from my own imagination. I downloaded a Tabata timer from the app store. You set the “time of work” and the “time of rest”. So essentially you go ALL OUT for your set time and then have a rest. I think I started with 30 seconds work, 12 seconds rest. I made a list of exercises that I can do and grouped them in categories; legs, arms, back, abs, and cardio. (I know some fit multiple categories, but just go with me.)

Write out your exercises, making sure to mix them up. I started with five exercises, two times through. 10 work blocks total. Over time, I was able to add and tweak until I had it in the 20 minutes total range. I like this one because has complete customization. You can make it fit your time constraints and it can be fun. Get my exercise list here.

4. 10-minute workout video.

There is growing research that establishes workouts do not have to be long, they just have to be intense. I will go a step further and say, they just have to be done. A ten-minute workout is going to serve you better than no workout at all. YouTube is crawling with ten minute, no equipment videos. Just do one. Even if you aren’t crazy about it, it is only ten minutes. Some fitness watches have built-in workouts, too.

5. Stretch.

If nothing else, stand up and stretch. Take a few minutes and really stretch your body. Start at the top and work your way down. Take several deep breaths and clear your mind.

6. Meditate/Pray/Focused Breathing.

This isn’t exactly physical, but taking ten minutes to center yourself can sometimes be more important than sweating it out. Let go of today’s stress. Pray for what is heavy on your heart. Focus on your breathing with your eyes closed. Breathe in goodness and out your stress and burdens.

Getting into the habit is hard. Trust me, I know. I get on and off the wagon just like everyone else. I can promise you that taking just a few minutes during your lunch or kid’s naptime will make a difference. You will come back with energy, insight, and a calmer attitude. You will be more focused and handle the afternoon like a boss. Try it for two weeks and see what happens. Seriously, what do you have to lose?

What are your favorite time crunch workouts? Put it in the comments below or come on over to the Facebook community.