Lunch Hour Workout

Lunch-Break Blasters
By the Editors of Men's Health
Men's Health

Fighting off a desk nap? Jump-start your heart. "A high-intensity lunchtime workout can give your body the boost it needs to power through the rest of the day," says James Batey, an ACE-certified personal trainer at Brooklyn's Fitness Collective. But you'll need a fast workout that you can do anywhere. That's what you'll find below.
The Lunchtime Workout
Perform these moves in order, spending one minute on each exercise—a total of five minutes for each set. Rest two minutes between sets, and don't do the workout two days in a row.
Set 1
Calf Jump with Overhead Arms (00:01)
Stand on your toes with your legs shoulder-width apart, and stretch your arms over your head. Jump as if you were skipping rope. Repeat until the time expires.
Switch Split Jump (00:02)
Start in a lunge position, knees bent. Clasp your hands behind your head. Jump and switch legs midair. Allow your body to descend into the next lunge, and immediately repeat the jump, minimizing your time on the ground.
Speed Side-Shuffle Pushup (00:03)
From the pushup position, extend your right arm and leg as far to the right as possible. Bring your left arm and leg over so you're back in the starting position. Shuffle 10 times back and forth.
Soft Jump Squat (00:04)
Place a cone outside your right foot. Assume a squat position, bending your legs until they're parallel to the ground. Jump over the cone sideways, landing gently with the cone outside your left foot. Go back and forth.
Burpees (00:05)
Do one pushup. Jump into a squat position. Raise your hands overhead and jump up, bringing your knees into your chest. Land on your toes and drop back into a squat. Kick your feet back into a pushup. Repeat.
Break 1 (00:05-00:07)
Set 2
Bear Crawl (00:08)
Assume a crawling position. Bend your elbows and knees, with your hips in the air. Pick a point and crawl toward it as fast as you can. Then move backward using the same form, until you reach your starting position.
Pulsing Sumo Squat with Jump (00:09)
Lower yourself into two consecutive squats, holding each for 1 second. As you rise out of the second squat, explode up and land while maintaining form. Repeat.
High Knees in Place (00:10)
Sprint in place, driving your knees up to your chest. If you feel your legs lagging, hold your hands straight out in front and aim to connect your knees to your elbows.
Pushup with Side Plank (00:11)
Complete one pushup and then immediately push yourself into a side plank. Align your head, neck, shoulders, core, and legs. Hold for 10 seconds. Repeat, alternating sides.
Jump Squat/Jumping Jacks (00:12)
Stand with your hands behind your head. Lower your body until your thighs are parallel to the floor, then push up so your feet leave the floor. Land with bent knees, do five jumping jacks, and repeat.
Break 2 (00:12-00:14)
Set 3
Bicycle Crunches (00:15)
Lie on your back with hands clasped behind your head. Lift both legs slightly off the ground. Touch your elbow to its opposite knee, alternating and moving quickly, as if you're pedaling a bike.
Forward Distance Hop (00:16)
With your feet hip-width apart, jump as far forward as you can, using your arms to propel you. Land in a low squat position and immediately jump forward again.
Basketball Shuffle (00:17)
Stand with your feet shoulder-width apart. Bend your knees into a low squat; shuffle to your left for 10 seconds, then back to the right for 10 seconds.
Heels High (00:18)
Sprint in place, bringing your heels up behind you, as if you're kicking your own butt.
Kangaroo Hops (00:19)
Stand with your legs slightly apart. Extend your arms out to your sides. Jump and drive your knees to your chest, using your arms to balance. Aim for 10 to 15 jumps in a minute.