Lunch Hour Workouts (No Shower Required)

Short workouts have lasting effects on body--and mindThere's no better way to ward off the afternoon doldrums than squeezing in a quick workout at lunchtime. Getting out for as little as 15 minutes invigorates both mind and body--it can reduce stress, stimulate creativity, and activate hormones associated with positive thinking, not to mention help keep you fit.

Aim to escape the office every other day; do it for three weeks, and you'll have formed a perfectly healthy habit.

Here's how to make the most of your midday break--without getting overly sweaty.

Make Time for Lunch First! Healthy To-Go Meals

HIT THE STAIRS
For five minutes, walk up and down one to two flights of stairs. Then jog a floor and walk a floor. Walk 30 seconds, then jog two floors; walk 30 seconds, then jog three floors. Cool down. On your next stair climb, repeat the above sequence twice. Each workout, add a set.

USE YOUR CUBE
Make up your own mini-circuit routine to strengthen your core and lower body. In your office, place your hands on the edge of your desk and do 10 to 15 "push-ups." Do 10 lunges per leg. Resume the push-up position but hold it for 10 to 15 seconds as a plank. Repeat the entire sequence two to four times.

The 7-Minute Total-Body Workout

WALK-RUN
This one's a little more intense, but it shouldn't leave you desperate for a shower. Warm up with five to 10 minutes of walking. Then alternate 30 seconds running at a very easy pace with 30 seconds walking. Cool down with 10 minutes of walking. Use a towel and wipes to clean up.

Now tell us: What's your favorite quick, no-shower workout?

More from Runner's World:

Why Your Fitness Plan Isn't Working

Workouts That Blast More Calories

Need a Workout Buddy? Here's How to Find One

Best New Workout Songs for Your iPod





Get customized plans to start running faster, longer, and smarter!