With lengthy commutes, demanding desk jobs and a busy social calendar or just lack of energy to do anything more than collapse on the sofa of an evening, finding time to workout can be hard.

With a spot of forward planning and the knowledge of how to maximise your workout in a short amount of time, you can exercise efficiently in your lunch break and thus find you work even better once back at your desk afterwards.

Here are tips for working out in your lunch break

1. Schedule your workouts at the weekend for the week ahead

If you don’t actually put your workouts in your diary, it’s all too easy to flake on them. Setting a plan will help you commit to your training and increase the chances of you going.

To show real commitment, write your schedule down and put reminders in your phone. It also helps if you plan to workout with a colleague, as you’ll be less likely to let them down.

2. Always pack your training kit the night before

“When you get up in the morning, you just pick up your gym bag and you’re out the door,” Betts says. “It’ll save you time and reduce the chance of you not bothering, especially if you’re running late.”

3. Pack your lunch to remove temptation

Bringing a packed lunch means you don’t have to waste time in that precious hour going out to buy food. You’ll also be less likely to choose something unhealthy to “reward” yourself for working out.

4. Go to a gym that’s close to work

If you have to take public transport, you run the risk of less workout time due to traffic or transportation delays – it can also make the whole experience more stressful and unappealing. A club that’s in walking distance is ideal, and the walking can become your warm-up too.

5. Bodyweight workouts mean there’s no waiting for equipment

Lunchtimes are quite busy at most clubs, so getting onto equipment can be difficult. If you workout using just your bodyweight, there’ll be no waiting around. All you need is a small amount of space and a mat.

6. Do a full body, Variable Intensity Interval Training (VIIT) workout

“This type of training targets not just the muscles of your entire body but also the different energy systems your body uses,” Betts explains.

You’ll see gains in strength, endurance and you’ll burn more calories. If you’re short on time, it’s a great way to do different types of training all in the one session.

7. A 30 minute lunchtime workout is ideal

“In a 30 minute VIIT workout you’ll do all the different types of training you need in one short session,” says Betts. It also means you have time to get to the gym, change, workout, shower, grab a bite to eat and get back to work.

8. A cold shower will help you cool down

No one wants to get back to their desk hot, sweaty and flustered, so take a quick cool shower to bring your body temperature down.

9. Work out before eating

By exercising without too much food in your stomach, you’ll increase your metabolism of body fat, according to Betts. MORE