Lunch Break Workout

AF Kettlebells

Let’s get real y’all. Life is busy, and working out sucks (sometimes), so finding the time in the day can be a tough thing to do.

In general, the earlier you can get your workout in the day, the better. Sure, it’s good to kick off those calories in the am, but the main reason for this is because life just simply gets in the way. If you wait until after work, you’ve given yourself a ton of time to talk yourself out of it. This also gives the world enough time to ruin your plans. So getting it in before work or lunchtime can be your best option.

The problem with lunchtime is that in most cases, we only have an hour to get to the gym, do the workout, and then get back in time. So I’ve put together a great workout that takes about 35 minutes. This will be perfect to do when you’ve got to get in and out in less than an hour.



2 rounds

  • 20 Jumping Jacks
  • 10 Pushups
  • 10 Squat jumps


Grab a timer and set it for 20 minutes. Do the following every 2 minutes for the 20 minutes.

  • 10 Kettlebell swings
  • 10 Pushups
  • 10 Squat jumps
  • 20 Bicycle Crunches (10 each side)

When you finish, rest for the remaining time until the next two minutes begins.


  • 3 minutes Rowing Machine (Max effort!)
Print Friendly, PDF & Email


Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.