Master the Lunch-Hour Workout

A Bristol University study found employees have more focus on the days they work out. These tricks, from the Foundry’s Dave Thomas, will get you in and out fast

01 Time It Right

If you have any flexibility with your schedule, try Google’s “popular times” feature: “Search for your gym and you’ll find a graph noting its quietest hours,” says Thomas. It’ll be less stressful, too.

02 Have a Plan B

“Think in terms of movement patterns – squats, hip hinges, presses and pulls – not individual exercises,” says Thomas. When your first choice is taken, simply sub in another. No bench? Try a cable Pallof press.

03 Know Your Weights Keep detailed notes – your workout shouldn’t be a matter of trial and error every time. “That said, if the only 30kg set is in use and you don’t have time to queue, go lighter and focus on slow-tempo lifts with built-in pauses.”

04 Trim the Cool-Down

If you have time, great.

“But there’s no evidence that it actually helps with DOMS,” says Thomas. “A brisk walk back to your desk should be enough to prevent blood collecting in the lower body and channel it back to the brain.”