Diet & Fitness 

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Get fit in your lunch hour

Ever felt that you want to shape up, but don't have the time? Personal trainer Katie Gormley helps you to fit in fitness

If your daily routine barely leaves time for you to see friends and family, where can exercise fit in? If you're up at 6am to get to work in time and home after 9pm, how on earth can you find time to pump treadmills for hours on end? The answer is, you can't (and it's not something I'd recommend anyway).

For us 'time poor' people it's all about using time wisely. So, if mornings and evenings are out, the smart move is to reclaim your lunch break. If you normally don't take one then this plan is even more beneficial. Getting out and about and doing some exercise in the middle of the day will increase productivity, improve concentration and, of course, get you in shape for whatever your busy life has in store. Time is of the essence my friends! Here are my top five inspirational ideas for getting in shape during your lunch break.

1. I am a massive fan of Tabata sets. This intensive form of workout increases metabolism and causes you to work both your anaerobic and aerobic systems, which, translated into normal lingo, means you are working really hard and effectively. If you can find a class in your area, great; if not, you can perform the same kind of workout on your own at the gym. The principle is 20 seconds of hard work followed by ten seconds of rest. Repeat for four minutes. It sounds really easy doesn't it? Give it a try. Great combinations include lower body exercises (like squats) followed by upper body (such as dumbbell presses).

For example:
20 seconds squats
10 seconds rest
20 seconds presses
10 seconds rest
(Repeat x 4)

You can use a similar structure on the treadmill or cross trainer. Work as hard as you can for 20 seconds, followed by a 10-second rest for up to four minutes.

Tabata is a brilliant workout for those with not much time on their hands. After four sets of 4-minute workouts you will have worked harder than many people do in a normal 1-hour gym session. You don't believe me? Just try it out and you'll soon be crying for mercy!

2. You don't have to hit the gym to get into shape. A brisk 30-minute walk can burn around 250 calories. That soon adds up. Make a plan to get out for a walk at least twice a week. Get some workmates to come with you. My advice is to map a route that avoids distractions such as Topshop!

3. If, however, you just can't resist the shopping you can actually combine the two. Now, I need to specify here that cruising the rails of River Island does NOT count as exercise. However, making a plan to go to the shops 20 minutes away rather than the ones on your doorstep; powering it there, then dashing back, provides a great incentive to get out of the office and stride hard for 40 minutes. If you're particularly partial to Pret's 'Health and Humous' Salad (a personal favourite), why not go and get it from a more distant branch?

4. Loads of gyms and health clubs run shorter lunchtime sessions with the desk-dodgers in mind. Carry out some research in your own area. For example, a few great London-based ones are:

Danceworks
Bodyworks - 45 minutes
Cardioworks - 45 minutes

Gymbox
Tour de Covent Garden Spin class - 45 minutes

Third Space
Spin - 30 minutes
Step and Tone - 45 minutes
Old Skool Aerobics - 45 minutes
Hypnotix 5 circuits - 30 minutes

5. Another alternative is to set up a yoga class at your own place of work. This is relatively easy to do as yoga requires little more than just an available room and some mats. It is also less likely to break out into a serious sweat, a favourable option for lunchtime exercisers. Contact the British Wheel of Yoga to find teachers in your area.

Squeezing exercise into your lunch break will also counteract that post-lunch slump and avoid the need for a chocolate bar sugar hit. It also frees up the rest of the day so you can work until 10pm if you want to!

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