Buzz
This lunch break workout is the ideal outdoor routine. After a quick warmup that requires no equipment, you'll tackle two rounds of strength moves and two 30-second bursts of cardio, with nothing but a solid bench to assist you.
You can also take this workout indoors—just grab a chair or a gym bench. This video shows you the moves, and I suggest jotting them down on a piece of paper to bring outside. (Pro tip: attach your cheat sheet to your water bottle with a rubber band.) Here's the breakdown:
Warmup: 5 walkout reps; 10 knee hugs; 10 toy soldiers; 6 walking lunges with a twist; finish with 20 high knee steps
First circuit: 5 reps each of reverse lunges to step-ups; single leg pushups with your hands on the bench; decline knee taps with your feet on the bench.
Cardio burst: 30 seconds of side-to-side jumps.
Second circuit: 10 reps of bench jumps; 10 dips with hands on the bench behind you; 10 side lunges.
Cardio burst: 30 seconds of burpees (I managed about 8 reps, or just count them if you prefer).
Each circuit should be repeated twice before moving to the next section, but remember, it's your lunch break. Do what you can. (I completed one full round in about 8 minutes; doubling the circuits should bring it closer to 12 minutes.) If you're up for more, feel free to repeat the whole workout for a longer session.
Difficulty: Moderate. These moves are fairly straightforward if you’re familiar with strength training, but they can be tough (especially the burpees at the end).
Modifications: None provided, so if it gets too intense, just take a rest.
Equipment: A bench (or something the same height) that can handle your jumps. (If you're stuck with an office chair or similar, just do the jumps in place instead of using the bench.)
Sweat factor: Expect to be pretty sweaty.
