Non sweaty workouts you can do on your lunch break

We all know the struggles of trying to exercise whilst having a full time job. Your entire day's workload can leave you feeling exhausted, with no motivation to complete a workout. Whilst creating a morning exercise routine is a great choice, we all know the risk in racing against the clock in order to be ready in time for work. If you can squeeze in your work out either in the early morning or after work, that is awesome! However if not, we recommend trying a lunch break workout that will allow you to feel the burn without breaking out a sweat!  

Keeping fit does not always necessarily mean going to the gym, running to the park or breaking into a heavy sweat. As the saying goes, every little bit counts. In this article we show you an office friendly workout routine!

Body Weight Workouts

Body weight workouts are challenging yet highly beneficial. You can easily build up muscle with your own body weight, so there is no need to own any fancy equipment. 

30 Second Wall Sit 

Wall sits are great as they primarily build isometric strength and endurance in glutes, calves, quadriceps, hamstrings, and abductor muscles. 

Step 1: Stand and place your entire back flat against the wall

Step 2: Slide down to wall sit position where your knees are at 90 degree angle

Step 3: Hold in that position for 30 seconds. Repeat 3 sets.

Challenge - make this exercise harder by wearing a booty band


Lunges are perfect for improving lower body strength and are a great exercise for beginners. 

Step 1: Take a step forward with one leg. Make sure you are well balanced.

Step 2: Lower down your body until both of your knees are bent about 90 degree angle, or until your behind knee lightly touches the floor. Your weight should be kept on the front leg. 

Step 3: Push your body up to the starting position. Repeat each side 10 times. 

Desk Push-ups

Desk push ups can help in burning calories, reduce body fat as well as strengthening your muscle.

Step 1: Place both of your palms on your desk, shoulders’ width apart.

Step 2: Move your feet back 1 - 2 steps away from the desk and keep your feet together.

Step 3: Press your chest down then push back up. Repeat 10 times. 


Build your legs and glute muscles with squats.

Step 1: Stand with your feet slightly wider than shoulder width apart.

Step 2: Keep your weight at your heels while moving down into your squat position. 

Step 3: Push back up and repeat for 10 times, 3 sets.

Challenge - make this exercise harder by wearing a booty band

Bring Out Your Booty Bands

Resistance bands are not only perfect for working out in small spaces, they also have many great benefits such as improving the quality of your exercise as well as being a great alternative to gym machines, as they allow you to perform full muscle extension to contraction. 

Here are a few simple resistance band exercise routines that you can follow quickly without breaking a sweat. 

Banded Seated Abductors 

Step 1: Sit on the end of a chair with your knees pointing outwards and toes on the floor

Step 2: Place a resistance band around your thighs. Maintain a straight torso. 

Step 3: With your hands out in front of you, move your knees in and out. Repeat this motion 15 times

Banded Jump squats 

Step 1: Place a resistance band above your knees

Step 2: Maintain a straight torso and lower yourself into a squat 

Step 3: As you jump up, drive through your glutes to jump upwards. Stretch your legs and point out your toes as you jump. Repeat this motion 15 times.

Banded Squat Hold 

Step 1: Place a resistance band above your knees

Step 2: Lower yourself into a squat position until your thighs are parallel with the ground

Step 3: Pause and stay in this position for 45 - 60 seconds. 

Banded Fire Hydrants 

Step 1: Get onto the floor (on hands and knees), keeping your shoulders and hips parallel to your arms and knees.

Step 2: Place a resistance band above your knees.

Step 3: Bring one leg up sideways while the other leg is in place on the floor. Bring it back down and repeat 15 times. Once one leg is complete, swap legs over and repeat the same process. 

More Resistance Band Workouts Ideas

Not only does exercising regularly make you feel great about yourself and motivate you to see amazing results but it also keeps you feeling healthy mentally! Feel free to check out more booty band workout ideas from here

At Peach Builder we offer the finest resistance bands in NZ, focusing on helping with glute activation. Glute activation ensures the muscles in your booty are switched on and used during a workout. When the muscles in your booty are constantly maintained, they will have a big impact on your overall body strength. Check out our products and purchase your resistance bands online here with us.