Posted on: Friday, April 1, 2005

Plan your workouts during lunch break

Lisa Nicita
The Arizona Republic

For most of us, fitting a workout into our busy schedules is tough. Try budgeting your day, much like you budget your finances. For starters, work on getting trim during your lunch hour.

"Since it's a shorter, condensed workout, keep in mind you need to keep your heart rate up," says Michelle Bender, a trainer for Bally Total Fitness in Phoenix. "Every move you make should be relatively challenging. You want it to be a bit more intense."

Many workplaces offer an hour for lunch, which allows for a 30-minute workout and 30-minute lunch. Even if you can squeeze in only 20 minutes, Bender says it's better than no workout at all. To save more time, Bender suggests grabbing a protein shake in place of a meal after your workout.

Next time you skip a lunch outing with your co-workers, try exercise instead.

Condensed workouts for your lunch hour

	Balance ball chest press Place a balance ball at your shoulder blades, keeping your feet flat on the floor. Keep your stomach firm and your hips level. Grab two dumbbells of a comfortable weight and press the weights from your chest upward. Do three sets of 12 to 15 reps. Posterior flye Sit on a balance ball with your feet together and your back straight at a 45-degree angle to your thighs. Hold two dumbbells below your legs and pull your arms up and back until you feel a squeeze between your shoulder blades. Complete three sets of 12 to 15 reps.
Ball squat with bicep curl Place a balance ball at the small of your back and lean against a wall. With your feet shoulder-width apart, hold a dumbbell in each hand and squat. With your palms facing in, curl the dumbbells as you squat. Do three sets of 12 to 15 combination squats. Top: Michelle Bender demonstrates the ball squat with bicep curl.Tip: Tell your co-workers about your commitment to fitness during your lunch break. Chances are, they'll be supportive and encouraging. Photos by Suzanne Starr • Gannett News Service
Tip: Tell your co-workers about your commitment to fitness during your lunch break. Chances are, they'll be supportive and encouraging.