Master The Lunch Hour Workout


Master The Lunch Hour Workout

With so many moving parts: friends, family, your pursuit of the corner office — modern London life has an astounding ability to absorb every waking minute. And, admittedly, some of the minutes you’re meant to be sleeping, too. This is very bad news for your health and fitness.

With time at a premium, corners are cut – Deliveroos are ordered, workouts are missed, supplements are forgotten, and sleep is cut short. But while these are often the first things to go as the pressures of city life close in, they are, ironically, the best way to ensure success both in and out of the gym.

Which is where we come in. In a bid to help you boost body and mind on a tight schedule we’re embarking on a series of expert-led articles, throughout September and October, to help you squeeze more from your day. Across workouts, nutrition, supplements and recovery, our trainers are going to share their tips to make every 24 hours more efficient and introduce you to a true, high-performance lifestyle.

To start, we’re dispelling the myth of the lunch hour workout. Make time for a kit change and shower and you’re left with 45 minutes, max. Fool yourself and take on a 60 minute session and you’ll miss out sets, rush reps, leave the gym stressed and, ultimately, cut your progress short. The remedy is simple. Elite Trainer Callum Melly has created the three ultimate 45-minute workouts that are perfectly balanced to help you achieve your goals in a realistic timeframe. Follow his lead.

Goal: Build strength and muscle mass

Full Body Workout

Primary: Barbell Squat – 3 sets of 10 reps (60 secs rest after set)


SUPERSET (60 sec rest after each superset)

Primary: Dumbbell Step-Up – 3 sets of 10 reps

Secondary: Barbell Glute Bridge – 3 sets of 10 reps

 Barbell Bench Press – 3 sets of 10 reps

Secondary: Dumbbell Tate Press – 3 sets of 10 reps


Primary: T-Bar Row – 3 sets of 10 reps

Secondary: Dumbbell Curl – 3 sets of 10 reps


Primary: Barbell Overhead Press – 3 sets of 10 reps

Secondary: Dumbbell Lateral Raise – 3 sets of 10 reps


Primary: Butterfly Sit-Ups – 3 sets of 20 reps

Secondary: Plank – 60 Seconds

Goal: Burn fat and boost endurance

Cardio Workout

Primary Workout 

15 Calorie Row

10 Burpees

60 Seconds Rest

Repeat for 7 Rounds

Take 3 Minutes recovery before the secondary workout


Secondary Workout

Norwegian 4 x 4 HIIT Protocol 

4 Minute Treadmill Run at 85-95% Max Heart Rate

3 Minute Rest

Repeat for 4 Rounds

Goal: Relax the mind and repair the body

Low-Intensity Recovery Session

Primary Roll/Stretch/Release

Total-body foam roll

Dynamic Stretch Routine – do 2 sets of 15 reps of the following exercises:

  • T-Spine Rotation
  • Plank Walkouts
  • Lunge Torso Twists
  • March & Reach


Animal Flow Sequence

Do 3 minutes each of the following exercises, resting for 60 seconds before progressing to the next movement:

  • Crab Flip
  • Beast Reach
  • Bear Crawl


Secondary Workout

20 Minute low-intensity treadmill run at 60-70% max heart rate

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