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A 15-Minute Cardio Workout For Your WFH Lunch Break

This 15-Minute Cardio Workout Is the Perfect WFH Lunch Break Pick-Me-Up

Beautiful young woman doing exercise at home. Top view.

Working from home presents undeniable challenges, but it also opens up the opportunity to do things you normally couldn't from the office — like getting a sweat in during your lunch break.

After hunching over your laptop all morning, exercising come noon will do wonders for your mental health and body. Plus, it'll give you a boost of energy to finish out the day strong.

Just follow the 15-minute cardio workout ahead, courtesy of Steve Stonehouse, a NASM-certified personal trainer and director of education for Stride. Once your endorphins start flowing and your shoulders loosen up, you'll be thrilled you did.

Warmup: 2.5 Minutes

30 Seconds: Bodyweight Squats

  • Stand with your feet shoulder-width apart.
  • Sit your hips back and down to about knee height.
  • Driving through your heels, stand back up to your starting position.
  • Repeat.
  • 30 Seconds: Alternating Step-Back Lunges

  • Take a long step back with one foot.
  • Bend both knees to 90 degrees, with your back knee stopping a couple of inches above the floor.
  • Drive through your front heel and stand back up to your starting position.
  • Repeat on the other leg.
  • 30 Seconds: Walkouts

  • Fold forward, reaching for the floor.
  • Walk your hands out until you're in a plank position.
  • Then, walk them back in and stand up.
  • Repeat.
  • 30 Seconds: Push-Ups

  • Start in a plank position (from your knees or toes) with your hands about shoulder-width apart.
  • Bend your elbows to 90 degrees, bringing your chest closer to the floor, then push yourself back up to your starting position.
  • Repeat.
  • 30 Seconds: Rest and get ready for block one.

    Block One: 3.5 Minutes

    30 Seconds: Alternating Side-Step Lunges

  • Take a wide lateral step with your right foot. Bend at your knee and sit your hips back and down to about knee height, keeping the left leg straight.
  • Stand back up to the center.
  • Repeat on the other side.
  • 30 Seconds: High-Knees Run

  • Run in place, driving the knees up to at least hip height.
  • 30 Seconds: Single-Leg Deadlifts (Right Leg)

  • Hinge forward at the hips, lifting your left leg back and up off the floor, keeping your right heel grounded and reaching down with your hands.
  • Return to your starting position and repeat on the other leg.
  • 30 Seconds: Mountain Climbers

  • Starting in a plank position, drive your right knee toward your left elbow, then repeat with the left knee to your right elbow.
  • Increase speed to increase intensity.
  • 30 Seconds: Single-Leg Deadlifts (Left Leg)

    30 Seconds: High-Knees Run

    30 Seconds: Rest

    Block Two: 3.5 Minutes

    30 Seconds: Push-Ups With Shoulder Taps

    30 Seconds: Speed Skaters

  • Hop side to side, sitting your hips back and down and lunging like a skater.
  • 30 Seconds: Crunches

  • Lying on your back, with knees bent and feet flat on the floor, lift your shoulders up, crunching your rib cage toward your pelvis, then reset.
  • 30 Seconds — Plyometric Lunges 30 Seconds: Push-Ups With Shoulder Taps

    30 Seconds: Speed Skaters

    30 Seconds: Rest

    Repeat Block One: 3.5 Minutes

    Finisher: 60 Seconds

    60 Seconds: Plank

  • Come down on your forearms and your toes, hovering your body above the ground. Keep your abs braced, so your lower back doesn't cave in.
  • Post-Workout: Take a few minutes to complete your session with a cooldown.

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    Image Source: Getty / GrapeImages
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