If you are running out of time due to work, family, friends, volunteering, laundry and many other commitments, the only free time you have during the day may be lunch time.

While lunchtime classes may seem uncomfortable, many people with strenuous jobs stick to daytime workouts and live them out not only to fit in a busy work day, but also to clear their head and focus on the rest of the working hours.

Here are eight proven strategies that true professionals use to train at lunchtime:

Plan trainings while working at the company

You’ve probably heard this tip about training by now, but it’s even more important if you combine appointments and the to-do list with your workouts.

“I exercise at lunchtime because it helps to avoid the stress of finding time for a long trip in the morning or the necessary participation in nightlife at night,” says Jessica Gramouglia, a music industry supervisor.

“I write on my calendar meetings that are non-negotiable. My work schedule shows “busy,” so I can’t find an appointment on my calendar,” she says. Your mandatory classes at lunchtime? “I use this one-hour break for biking, hiking, surfing (I’m in the water) or HIIT training.”

PLAN the TRAINING ACCORDING TO YOUR workload

Vin Newingham, a mother of three, doesn’t really have much time to go to the gym. “About six months ago, I decided to work in my free time and that was my lunch break,” she explains. “I have an hour break for lunch and there is a small gym and a shower area at work. I spend 30 to 45 minutes lifting weights, jogging outside or riding a rowing machine and about 15 minutes to take a shower.”

To achieve her goal of doing three workouts a week without interrupting her workday, she schedules them according to what she needs to do at the office. “For example, if I know I don’t have meetings in the afternoon, I will choose running, as it takes much longer to cool down than lifting weights,” she says.

LOCATION, LOCATION, LOCATION

Finding a gym or studio near your office can be crucial. “On Mondays and Fridays there is a break in my schedule that is not enough to get home between classes,” says English teacher she givorg. “So I found a yoga studio nearby, did an hour and a half of exercise, then took a shower and relaxed on a break in the studio.”

TAKE A LUNCH ON FOOT

You don’t need a gym to get a good workout. “During my lunch break, I take long walks, usually almost a kilometer round trip,” says Simon Ponder, head of SEO awareness. “I spend that time bringing my lunch and eating it at the office right before I leave (or after), and it’s usually something simple, like a salad or a bowl of soup, that I can heat up quickly.

DO A LITTLE GIVE AND TAKE

“I swim once a week during my lunch break,” says Jesse Jane Rutherford, marketing manager and author of the book. “The pool is next to my office and my company doesn’t have a pre-set lunch time.”

It’s a good thing that there is no flexible schedule in the whole world, if there was, Rutherford’s strategy could have been to win: “Since it takes me about an hour and 15 minutes to drive, get dressed, bathe, rinse and get back to the car, I’m catching up in the last 15 minutes. minutes at the end of the work day or having lunch together at my desk on another day of the week.”

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