If you’re anything like me, finding the time to work out can be more challenging than the workout itself.
Busy lives seem to squeeze out the things we enjoy or do to take care of ourselves, with thoughts of, “Oh, I must do that,” and “I need to get that done,” taking precedence.
But if you work from home and can take an hour for lunch, start it off with this full-body strength session that takes just 25 minutes.
“This the perfect workout to get you up and moving at lunchtime and it's suitable for all levels of fitness,” says personal trainer Emma Simarro, who devised the routine. “It requires no equipment, so you can go straight from your desk to your mat.”
“I love this style of circuit because it works out different muscle groups in different positions,” says Simarro. It also replicates everyday movement patterns that it's worth including in your exercise routine so you can maintain your strength and mobility, and ultimately your independence, as you get older.
200-rep bodyweight challenge
Four rounds of:
- Bodyweight squat x 10
- Push-up x 10
- Walkout x 10
- Lunge x 10
- Mountain climber x 10
Simarro recommends that you work through the circuit with minimal rest between the exercises and then rest at the end of each round for up to one minute (or longer if required).
The entire workout should take around 25 minutes, but for an extra challenge, try to complete it as quickly as possible. “But remember: technique over speed every time,” says Simarro.
Exercise guides
1. Bodyweight squat
“Squats are a functional exercise to challenge your lower-body strength and get your heart pumping,” says Simarro. “Squat down to a target, such as a footstool, to ensure you get the right depth.”
2. Push-up
Push-ups are a great upper-body exercise and you can choose a modified push-up to suit your current ability. “As we age, we want to prioritize upper-body strength to protect our bones and improve our strength to lift, carry and push ourselves back up off the floor in the case of a fall,” says Simarro.
3. Walkout
“This is a dynamic plank that challenges our core, upper and lower-body muscles, as well as increasing our endurance, coordination and mobility,” says Simarro.
4. Lunge
“Lunges work our glutes, quads, hamstrings and core muscles and can help with muscular imbalances, too, because it's a unilateral exercise,” says Simarro.
5. Mountain climber
“This exercise tests cardiovascular fitness and strength, as well as improving agility, coordination and balance,” says Simarro.
Emma Simarro is a personal trainer based in the UK who offers in-person strength training and on-demand fitness classes. Simarro is dedicated to helping women feel their best and believes that exercise shouldn’t be about punishment and eating well shouldn’t be about restriction.
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