We’ve long been fans of quick workouts. The truth is that you don’t have to sweat for hours (or even one hour) for your routine to be effective. Case in point: the lunch break workout. Every job is different, but for some people, squeezing in a quick jog or midday gym session can be the perfect way to break up the day. 

One major aspect of having a successful midday workout is knowing exactly what you want to do. As much as I generally encourage gym exploration and trying out new classes—this is not the time. This is when you make a plan and stick to it. I’ve included a few suggestions below (all of which I recommend you check out before the moment you want to begin your workout):

  • A Quick Cardio Circuit Workout You Can Do Outside. This routine is roughly 15 minutes and requires no equipment. (Note: There’s some jumping involved, so it’s best for those without cranky knees.)
  • A HIIT Arms Workout to Fire Up Your Biceps and Triceps Fast. This routine takes just seven minutes and is an excellent option if you’re working out more than once per week and have other days to work the rest of your body.
  • Squat, Lunge, and Plank Workout. This workout comes from our latest program, the Good Vibes Workout. You don’t need any equipment and each round is six minutes, so it’s easy to adjust to the amount of time you have. (Two rounds = 12 minutes, three rounds = 18 minutes, etc.) Just make sure you save yourself two extra minutes at the end to try the Butt Bonanza. 

The tracklist for your midday workout includes a few hits about—what else?—work. Things kick off with “Money for Nothing” by Dire Straits, and later on in the list you’ll find “Work” by Rihanna, “She Works Hard for the Money” by Donna Summer, and, yes, “Work From Home,” by Fifth Harmony. The rest of the playlist is a solid mix of upbeat dance beats and fast-tempo pop hits from artists like Missy Elliott, Justin Bieber, and Dnce. Press play and get to work! 

Full playlist:

  1. “Money for Nothing” by Dire Straits
  2. “Lose Control” by Missy Elliott, feat. Ciara, Fatman Scoop
  3. “9 to 5 to 9” by Sabyn, Dolly Parton
  4. “Move” by Dnce
  5. “Where Did You Go?” by Jax Jones, feat. Mnek
  6. “Lose Ya” by Dirty Radio
  7. “Work” by Rihanna, Drake
  8. “Call On Me” by Sam Feldt, feat. Georgia Ku
  9. “Friends” by Justin Bieber, BloodPop
  10. “Hello” by Martin Solveig, feat. Dragonette
  11. “Easy Lover” by Ellie Goulding, Jax Jones
  12. “She Works Hard for the Money” by Donna Summer
  13. “Free Yourself” by Jessie Ware
  14. “What Do I Do?” by Georgia Ku, Benny Benassi
  15. “L.O.V.E.” by Yung Bae, feat. Earthgang, Jon Batiste, Sherwyn
  16. “Consequences” by Rozzi, feat. Nile Rogers
  17. “Anti-Hero – Kungs Remix” by Taylor Swift
  18. “Moth to a Flame” by Swedish House Mafia with The Weekend
  19. “Glamorous” by Kastra
  20. “Body Work” by Morgan Page, Tegan and Sara
  21. “Work From Home” by Fifth Harmony feat. Ty Dolla $ign