FIT36 High Intensity Interval Training

FIT36® Fitness Blog Lowry

How to Intensify your Lunch Hour: 5 Impact Ideas

How to Intensify your Lunch Hour: 5 Impact Ideas

How are you spending your lunch hour? Are you productive? Do you use it to stay active? If you cannot make it to your FIT36® studio for a session, you can try these five ideas to bring your lunch hour to a new level. After all, that’s the beauty of HIIT, you don’t need much time to burn a lot of fat.

Running Circuits

If you have the ability to go outside for a run or utilize your office treadmill; running is a great way to get a quick, intense workout. Start off with a warm up by going for 3 to 5 minutes at a gentle pace. Then sprint for 30 seconds to a minute. Rest for 30 seconds and repeat your intervals ten times. Find a hill or increase the incline on your treadmill to intensify your intervals.

Resistance Blitz

This quick workout consists of three circuits: Wide Squats, Pushups, and Ab Throwdowns. Each circuit consists of working for 30 seconds followed by a 15-second rest. This circuit works your entire body. Like any HIIT workout, make sure that you’re pushing yourself to the max when working and allowing your heart rate to slow when resting.

12-Minute Do Anywhere Circuit

Set a timer for this one, all you need is 12 minutes. Then do these five exercises as many times as you can resting 10 seconds between each exercise.

100 high knees

30 air squats

10 burpees

10 diamond push ups

10 v ups

Jump Rope Finisher

Pack a jump rope in your bag and head to the park for this circuit. Complete the circuit four times with a 1-minute break at the end of each round. First, do 45 Mountain Climbers, then 20-30 Pushups, and front plank for 1 minute. Finish the circuit by jump roping for 1 minute. Rest for a minute and repeat the entire circuit four times. It’s a great cardio booster for lunch.

HIIT at FIT36®

One of the best ways to get an intense lunch hour is to visit a FIT36® studio for a HIIT workout. Our certified personal trainers will push you to the max through 12 circuits. They’ll motivate you while ensuring that you’re doing the exercises correctly. If you aren’t a member of the FIT36® community, learn more at

Have a question?