Quick Lunch Break Workouts

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One of the biggest challenges we can face as a busy woman is finding the time to workout.  So many of our SiS Online Clients are busy usy working women! As a working woman myself, I have learned to schedule workout sessions during my breaks between training clients. Often, I have just 30-45 minutes. That doesn’t seem like much time, but I get it planned out ahead of time for those days, and I actually love it!

These are two of my FAVORITE quick go-to workouts that fit perfectly into a lunch break. Pack up your workout gear, water, and protein shake… Be prepared to sweat!



Warm-Up: Foam Rolling and Dynamic Stretching

To maximize time, I do tri-sets and super-sets.  Rotate between each exercise with each Tri or Super Set until the sets and reps have been completed. I keep the intensity high and push myself, keeping my rest between sets very short - no more than 30 seconds.  


  • Glute Bridge 3x20
  • Body Weight Squat 3x15
  • Step-Ups 3x8 Each Leg


  • Single Leg Dead Lift 3x10 Each Leg
  • Heavy Goblet Squat 3x10


  • Romanian Dead Lift 3x10
  • Split Squats 3x8 Each Leg

End with Static Stretching

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Warm-Up: Foam Rolling and Dynamic Stretching


  • Seated Dumbbell Shoulder Press 1x15, 3x10
  • Reverse Cable Fly 3x10
  • Push-Ups 3x8-10


  • Front Raise 3x10
  • Lateral Raise 3x15
  • Standing Barbell Press 3x8-10


  • Upright Row 3x10
  • Reverse Dumbbell Fly 3x15

End with Static Stretching

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These workouts can be completed in 45 minutes or less with time to get back to work.  If you only have 30 minutes you can always modify.  I truly believe that there is always enough time in the day to take care of YOU (even if it is on your lunch break)! I hope you enjoy these workouts on yours!

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Post by SiS Coach, Amy

Amy is a busy mom of 2, Sisters in Shape coach, and full time personal trainer.  She is dedicated to her clients success and helping them step into their own power to realize their strength..  


Do you wish you had someone to REALLY support you FULLY to reach your goals through:

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  • NUTRITION (specific for your unique body and goals!)
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