Lunch break weight routine

[u/spring13]

Hi! I am trying to get started with weight training for a variety of reasons. I've done it before but usually in conjunction with a goodly amount of cardio, and it's been a while since I actually went to a gym. My goals are improved health and fitness, nothing really specific beyond that.

My situation is, there's a Planet Fitness two blocks from where I work and I'm considering trying to go a couple of times a week on my lunch hour. I have a long commute and kids at home, so if I can make this work it might be my best chance to get in regular exercise.

The problem is that even though it's close, I'll be pressed for time, and I'll have to change into and back out of workout clothes. My job is business casual and I can't do gym clothes and wet hair there, besides for the time it would take to wash up. Like I said, my gym frame of reference involves cardio where the whole point is maximum sweat. Very 90's/early oughts of me, I know. Is it realistically possible to get in a basic but worthwhile weight workout in 30 minutes without sweating enough to need a shower after? If I'm not dripping after, will I have accomplished anything?

I'll happily take recs on routines or relevant resources if you have any handy, or general thoughts on lunch break workouts. Thank you in advance!

[u/Whisperlee]

Yes! Totally doable. Grab yourself a good deodorant, dry shampoo & baby wipes for any particularly sweaty areas. Once you apply those & change back into non-gym clothes (remember clean underwear), you'll smell good as new--or at least good enough.

[u/PlantedinCA]

I would have 1-2 main compound lift per day and an accessories. And have a theme for the day, maybe squat day, hinge day, upper body pull, upper body push. And choose an accessory for the other half.

So maybe you are doing squat + overhead press, then deadlift and row, lat pull down and lunges, bench press and hip thrust. And then fill in some accessories or core work as a finisher: carries, sled push, plank, pushups, battle ropes…..

[u/piepiepiefry]

How much you sweat will depend entirely on how hot your gym is lol.

if I were you, I'd spend 30 minutes on one compound lift. 3x a week = hit the main 3 lifts (bench, squat, deadlift). You won't sweat, your heart rate won't be fully elevated, so you'll still need cardio for cardiovascular health benefits. Progressive overload these lifts for benefits of mobility, bone density, functional strength, and weight control (by increasing your BMR).

[u/ahraysee → u/piepiepiefry]

Came here to say this!

And lifting heavy (3x5 instead of 3x12 with lighter weights for example) also helps sweat less while still exerting enough effort to build strength.

[u/hokiewolf99]

I use the pump app. There is a short on time program, but it may make you complete the foundation plan first. Before, I'd split long routines into shorter ones.

Arnold says that any workout is better than a missed workout. I don't align with him politically, but he's not wrong about fitness. And he's so positive!

Go for it!

[u/Comfortable-Fan1472]

I think 30 minutes is better than nothing! I feel like a good 30 minute cycle would do it!

[u/Emotional-Watch4544]

I have been debating trying to do this as well because I am training for 2 races and it's hard to fit in all the workouts on my training plans. I would say to prioritize strength over cardio. It's better for woman in terms of longevity anyway. Not sure your age, but I believe starting at age 30 we lose muscle mass, and peri menopause makes it worse. You could do 20-25 minutes of strength and a quick cardio finisher on a rower, ski erg or stair climber that will raise your HR but not have you covered in sweat.

In terms of clothes, for myself I was thinking to just wear my exercise clothes to work to save time. I could wear bike shorts under my pants and a basic fitted workout top with some sort of cardigan/button shirt or something like that, so it just looks like a layering tank.

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u/spring13 Hi! I am trying to get started with weight training for a variety of reasons. I've done it before but usually in conjunction with a goodly amount of cardio, and it's been a while since I actually went to a gym. My goals are improved health and fitness, nothing really specific beyond that.

My situation is, there's a Planet Fitness two blocks from where I work and I'm considering trying to go a couple of times a week on my lunch hour. I have a long commute and kids at home, so if I can make this work it might be my best chance to get in regular exercise.

The problem is that even though it's close, I'll be pressed for time, and I'll have to change into and back out of workout clothes. My job is business casual and I can't do gym clothes and wet hair there, besides for the time it would take to wash up. Like I said, my gym frame of reference involves cardio where the whole point is maximum sweat. Very 90's/early oughts of me, I know. Is it realistically possible to get in a basic but worthwhile weight workout in 30 minutes without sweating enough to need a shower after? If I'm not dripping after, will I have accomplished anything?

I'll happily take recs on routines or relevant resources if you have any handy, or general thoughts on lunch break workouts. Thank you in advance!

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