Tag: Workout

How to Get Away With a Super-Sweaty Lunch Workout

PeerFit Lunch Workout This article was created in partnership with Peerfit.

When it comes to squeezing in a workout, early risers and night owls have it easy. But what about those of us who feel our most energized in the middle of the day? Are we doomed to deskercise our way to stronger muscles? To monotonously count our steps around the office in hopes that hitting 10,000 will help us reach our fitness goals?

If getting your sweat on in the middle of the day is what works best for you, who’s to say you can’t make it happen? In fact, studies show exercise can boost energy, creativity, and productivity—exactly what you need to get through the rest of your nine-to-five.

We partnered with our friends at Peerfit to find the best ways to fit in a noon gym sesh. The fitness platform partners with companies and insurance carriers to make it easier (and cheaper!) for employees to work out. As long as you’re getting your work done, sneaking out for a lunchtime fitness class might be easier than you think. Here are our top six tips for pulling it off.

1. Keep extra workout clothes in your desk.

Not only is sitting in sweaty clothes post-workout a bad look for the office, but it’s not great for your skin either. Because sweat is wet and warm, it promotes the growth of bacteria and yeast on your clothes and body, which often leads to less-than-ideal skin conditions such as yeast infections or folliculitis. Keeping a spare set of workout gear (even down to your skivvies) in your desk guarantees you’ll stay fresh during and after your workout.

2. Pick your workouts wisely.

There are two key factors for choosing a workout in the middle of the workday: First, you’re more likely to make time for a workout you actually enjoy. Second, you want to find somewhere close to the office that makes the transition from studio to conference room a cinch.

But how to find those coveted locations? Sign up for Peerfit, a workout treasure map that gives you access to a long list of amenity-rich fitness studios and gyms across 48 states. Peerfit has a diverse list of class types—boxing, barre, CrossFit, you name it—and there’s no blackout times or price hikes during high-traffic hours. WFH and would rather not leave the house? Use Peerfit to stream workouts on your computer or TV.

Even better: You can get your work to foot the bill. Peerfit works with employers and insurance companies to pay for your gym time. Pretty sweet, right?

3. Enlist an accountabilibuddy at work.

Midday workouts are prime time for excuses—to-do lists pile up, meetings magically appear on your calendar, Susan from accounting just got a puppy and wants to show you 500 photos. That’s why having a coworker who is as committed to the workout as you are is a big help (even science agrees).

We recommend planning ahead and blocking off time on each other’s calendars so there’s no chance of ditching. It’ll feel like a meeting (who’s to say it isn’t?), and physically canceling an event will be a lot tougher than just saying, “Eh, let’s skip it.”

4. Fake a shower.

A blowout isn’t an option when you need to rush back to a meeting. And walking in with a drenched head of hair is a surefire way to feel self-conscious (and probably cold). A quick blast with a hair-dryer and generous dose of Gym Hair or dry shampoo into your roots will almost always do the trick. But, of course, not all scalps are the same, so check out this list of suggestions for managing sweaty locks of all types.

5. Remedy your red face.

Sure, you can change your clothes and dry your hair. But one dead giveaway that your doctor’s appointment was really a trip to the gym? Your face.

Oxygenated blood levels during aerobic training (we’re looking at you, cardio junkies) can lead to a red, blotchy complexion. For some people, the redness goes away pretty quickly, but for others (hello, us), it takes its sweet time.

If you’re a lunchtime runner or Spinner, try products that help to reduce redness and calm irritated, sweaty skin. Look for ones with ingredients such as aloe vera and tea tree oil, which are known for their anti-inflammatory and antimicrobial properties, and save the redness for the next time you have to present in front of your CEO.

6. Plan your lunch ahead of time.

Working out during your lunch hour should never replace, ya know, lunch. Meal-prepping makes post-exercise fueling a breeze—not to mention saves you time and money. Take 15 to 20 minutes the night before to pack a lunch that gives you the nutrients you need to recover from your workout and make it through the dreaded afternoon slump. Bonus points if it’s not another sad desk lunch.

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This 10-Minute Core Workout Will Make You Feel Confident As Hell

By now you know that a strong core (the muscles that surround and support your spine) is essential to mastering nearly every exercise. But did you also know that core strength holds the key to killer confidence too? For proof, check out this quick 10-minute core workout. 

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The do-anywhere routine targets your core muscles from every angle, which will cinch in your waist like a corset and help you stand taller, sit straighter, and walk prouder thanks to extra support for your low back and spine. Which is to say: You’ll be strutting into rooms like a boss in no time. This workout is the perfect finisher to your go-to cardio routine or a great option for busy days when you can’t make it to the gym. Plus, there’s a bonus AMRAP at the end to test your total-body strength and track your progress, so be sure to bookmark or pin this one. Getting in any movement—even if it’s just 10 minutes—makes you feel accomplished and proud, so press play to get started. 

To recap: You don’t need any equipment for this workout. An exercise mat is optional. 

Workout:
Plank Crawl
Superman Series
Side Plank Thread the Needle (R/L)
Reverse Plank (With Leg Raise)
Circle Crunch
Turtle
Inchworm (With Push-Up Progression)
Bear
Bonus AMRAP

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $ 9 per month) and their first 14 days free. Sign up now!

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A Cardio Core Workout Way Better Than the Treadmill + Sit-Ups

Cardio is good. Cardio that incorporates core strength at the same time is better. This workout lets you check off both without stepping foot on a treadmill or attempting a few lazy sit-ups on the mat. 

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The 25-minute routine features nontraditional core and cardio exercises to prevent boredom. You’ll perform some standing and some on the floor, but all of them will hit every inch of your core. You need zero equipment for this one, but an exercise mat is optional if you’d prefer. 

To recap: No equipment is needed for this workout. Complete a dynamic warm-up (~1.5 minutes), followed by a 25-minute workout, and a cool-down stretch (~2 minutes).

Workout:
Standing Lateral Crunch
Squat With Toe Tap
Squat Walk-Out With Row
Flutter Kick
Weightless Windmill
Squat With Side Crunch
Plank With Elbow Tap
Starfish
Reach and Pull
Standing Kickback
Sumo Squat to Tip Toe
Standing High-Knee Crunch
Frog Squat
Forward Curtsy
Squat With Side Reach
Plank With Tuck

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $ 9 per month) and their first 14 days free. Sign up now!

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A Science-Backed 7-Minute Workout That Hits All the Muscles You Forget About

Don’t get us wrong—we’re all about bodyweight exercises. And quick, high-intensity routines like the scientific 7-minute workout (plus the research that inspired it) prove you can get in a great workout with very little time and equipment. 

But one issue with relying on body weight as resistance is that it can get a little tricky to work the muscles of your back body—you know, your upper and lower back, glutes, and hamstrings.

“It’s easier to find bodyweight exercises that include squatting and pushing than pulling and hinging,” says Noam Tamir, certified personal trainer and owner of TS Fitness. “These exercises are great; however, they mainly strengthen areas that are already dominant and promote short, tight muscles in the front of the body, leading to poor posture, possible injury, and aesthetic imbalances.” (That’s no bueno.)

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Not to worry. We’ve teamed up with Tamir to create a sister workout for the original 7-minute circuit. This routine is the perfect companion, because each exercise works the opposite muscle groups of the original. “These moves are efficient at keeping the body fit and functioning optimally,” Tamir says. And since you shouldn’t perform HIIT every single day, it’s easy to alternate between the two workouts once or twice a week.  

How to use this list: Perform each exercise in order below at a high-intensity effort for 30 seconds. For single-sided exercises, such as Lateral Squat and Single-Leg Romanian Deadlift, perform the exercise for 15 seconds before switching to the other side. (If you have extra time, perform 30 seconds on each side.) Rest for 5 seconds between each exercise to reset. This circuit can be repeated 2-3 times if desired. All you need is an exercise mat. 

7-Minute Workout: Ice Skater

Ice Skater

Start standing with feet hip-width apart. Hop right leg to the right and swing left leg behind as left arm crosses front of body and right arms swings back. Repeat on other side by reversing the movement with left leg. Continue to hop back and forth (like you’re gliding on ice skates) for 30 seconds. 

7-Minute Workout: Back Widow

Back Push-Up

Lie faceup on mat with knees bent, feet on floor. Bend elbows to 90 degrees with fists toward ceiling (as if you’re holding an imaginary pull-up bar above chest). On the exhale, engage core and press elbows into floor as you squeeze shoulder blades together to lift upper back off the mat. Lead with chest (like a crunch) and keep neck in a neutral position. This should feel like a row, just using body weight (as opposed to cables or weights) for resistance. Inhale and lower back down to starting position. 

7-Minute Workout: Hamstring Curl

Hamstring Curl

Lie facedown on mat. Bend arms and stack hands on top of one another below head to support upper body and maintain a neutral neck. Engage quads and glutes so that lower legs hover above mat. Keeping hips glued down, use backs of legs to slowly bring heels to butt. Resist as you straighten legs back to starting position.  

7-Minute Workout: Shoulder Tap

Shoulder Tap

Start in high plank position, wrists under shoulders, feet slightly wider than hip-width apart. Engage core and butt for stability. Tap left hand to right shoulder, then place back on mat. Resist the urge to let hips twist or dip; keep them square to mat. Repeat by tapping right hand to left shoulder and continue to alternate. 

7-Minute Workout: Mountain Climber

Mountain Climber

Start in high plank position, wrists under shoulders, core engaged. Maintaining a straight back, draw right knee to chest, then return to starting position. Repeat with other knee. Continue to alternate legs as fast as possible as if you’re running in place. Keep core tight the entire time to prevent hips dipping or piking.

7-Minute Workout: Superman

Superman

Lie facedown on mat with arms at sides. Inhale, then on the exhale, engage core, back, and glutes to lift upper body and legs up off mat as far as possible. Draw shoulder blades together to engage the upper back muscles and keep neck relaxed by keeping your gaze down. Hold for full exhale, then lower back down on the inhale and repeat.  

7-Minute Workout: Lateral Squat

Lateral Squat

Stand with feet just wider than hip-width apart. Take a big step to the left with left foot as you hinge at hips to send butt back (like a squat). Bend left knee and keep right leg straight. Shift all body weight to the left side as you squat back while keeping chest lifted. Push off with left leg to return to standing, then repeat. 

7-Minute Workout: Bicycle Crunch

Bicycle Crunch

Lie faceup on mat with core engaged so that lower back presses into mat. Lift legs to a tabletop position and lightly touch fingertips to back of ears (this will help you avoid pulling on your neck). Use core to rotate at waist, bringing right elbow to left knee as right leg straightens. Then twist to bring left elbow to right knee as left leg straightens, and continue to alternate. 

7-Minute Workout: Butt Kicker

Butt Kicker

Stand with knees slightly bent. Bring right heel to butt then quickly switch legs to bring left heel to butt. Continue alternating legs while you pump arms (like you’re running in place). Remain on your toes the entire time, landing softly rather than stomping feet to protect your knees. 

7-Minute Workout: Press-Up

Press-Up

Lie facedown on mat with neck neutral, elbows bent to 90 degrees, and hands placed next to ribs. Press through palms to lift upper body up off mat (even hips will come up, but only go as far as lower back will allow). Engage upper back muscles to prevent collapsing into your shoulders. Slowly lower back down and repeat. 

7-Minute Workout: Single Leg Deadlift

Single Leg Romanian Deadlift

Stand with feet together and shift weight to right side to balance on right leg. With a slight bend in standing leg, inhale, then bend at hips to bring upper body and arms forward while left leg shoots back. Keep toes of back leg foot facing the floor and exhale as you return to starting position. 

7-Minute Workout: Down Dog to Plank

Downward Dog to Plank

Start in high plank position. Press floor away as you shift hips back and straight up into downward dog position—you’ll feel a stretch along the backs of your legs and through your upper back. Hold for one count then shift forward back into high plank position and repeat. 

7-Minute Workout
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10 Minutes. 6 Moves. One HIIT Workout That’s Perfect for Beginners.

The words high intensity sound intimidating on their own, but when paired with interval training, they can be downright terrifying. But HIIT isn’t scary. In fact, it’s a super-effective way to build muscle and increase aerobic capacity in a short amount of time. Ease into it with this quick home workout.

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This routine is low impact, which means you won’t be doing the explosive, plyometric moves typically associated with HIIT. You’ll perform each exercise deliberately, focusing on form, which is the perfect way to ease into this type of training. And since it’s only 10 minutes, you’ll use the most of every second by doing crunches during the rest periods. You don’t need anything for this workout, but an exercise mat is optional. Ready? Hit play to get started.

To recap: No equipment is needed for this class. An exercise mat is optional. Warm up. Each move is 45 seconds on, then 15 seconds of crunches or rest if you need it.

Workout:
Reverse Lunge With Knee Tuck
Push-Up With Reach
Plank
Plié Squat
Dip
Crunch

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $ 9 per month) and their first 14 days free. Sign up now!

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Nick Offerman Struggles Through 60 Years of Workout Trends for Your Enjoyment

We know it’s easy to make fun of CrossFit and SoulCycle, but compare them to the way people exercised in the 50s and 60s and you’ll see how far we’ve come. To celebrate the 60th anniversary of the President’s Council on Fitness, Sports, and Nutrition, Funny or Die got Ron Swanson Nick Offerman to demonstrate wacky fitness trends. Not convinced to hit play? Michelle Obama makes a cameo appearance (doing dumbbell curls, of course), because we can’t talk about fitness today without FLOTUS.

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