Lunch Break Exercise – All You Need is a Bench or Picnic Table

Finding time to exercise is easy with these moves.

One of the biggest excuses used by people when it comes to exercise is that they just don’t have the time. However, more exercise experts are saying that getting in shape can be done in small time increments, and that those who are trying to live a healthier lifestyle can begin down that path with exercises that take as little as 10 minutes at a time. One suggestion is to do exercises during lunch hour using equipment available in or near many offices – a bench or picnic table.

Step Ups

One good exercise to do on a lunch hour or break from the office are step-ups. Simply stand directly behind the bench and place hands on hips. Plant the right foot on the bench, then press up and extend the right knee in order to stand on the right foot, drawing the left leg up next to the right one. Reverse the movement and put the left foot on the ground and then the right. Continue on the right side for one minute before switching to the left foot and continuing for another minute.

Sit to Stand

In order to strengthen lower body and perfect squat motion, consider doing sit-to-stand exercises. Start by sitting on the edge of the bench of a picnic table or park bench, with feet planted on the ground, hip-distance apart. Keep the torso straight, but leaning forward slightly and arms slightly extended in front of the chest with bent elbows. Press the heels and extend knees and hips to push up to a standing position, swinging arms backward. Lower to a seating position again, swinging arms forward while sitting and tap the butt against the bench before pressing back to standing. Continue for one minute.

lunch break exercise

Single-Leg Lunge

Build quads and lower body with single-leg lunges by standing directly in front of the bench, back to the seat, with feet shoulder-width apart. Reach one leg behind, placing the top of the foot onto the bench’s seat. Keep the torso upright, lean forward slightly and bend both knees slightly. Bend at the knees, lowering the torso toward the ground. When the back knee is almost to the ground, and the front knee at a 90-degree angle, reverse the movement and return to standing. Continue for 30 seconds before switching sides.

Bench Dips

One exercise to build triceps is the simple bench dip exercise. Sit on the edge of the bench, hands gripping the bench directly outside the hips. Place feet on the ground, knees bent at a 90-degree angle. Shift weight forward and slide the butt off the bench so that the body is supported by only the hands and feet, with arms fully extended. Bend elbows backward and lower the butt to the ground, and when the elbows form a 90-degree angle, return to the starting position, but do not lock the elbows. Continue for between 30 and 60 seconds.

These simple exercises do not take long, and can be done on a lunch hour or during short breaks from work during the day. They require no extra equipment, and are perfect for those who simply cannot get time to get to the gym.