MAKE THE MOST OF YOUR LUNCH
BREAK WITH SEVEN WAYS TO GET FIT,
NO GYM MEMBERSHIP REQUIRED
OFFICE
OUT OF
- Try out fartlek!
Fartlek is a Swedish word that literally means ‘speed play’. It’s a way of upping the fitness
effects of your activity and it’s very simple. “During a walk or run, pick out a landmark in the
distance, such as a lamppost, bin, sign, tree or bench, and challenge yourself to go faster until
you get to that point,” says personal trainer Julia Buckley. “Slow down to recover, then pick
another point to get to at speed.”
- Use natural features
Who needs a pricey gym membership when you’ve got the outside world?
Go for a brisk 30-minute walk and find things you can use to boost your workout.»
HILLS These are the ultimate cardio booster and muscle toner because walking uphill
requires the muscles in your thighs and bottom to produce greater force. March to the top,
march back down and repeat. Lean slightly forwards from the ankle, shorten your steps and
use your arms to power you up.»
STEPS This is the perfect place for step-ups – do sets with a leading leg, so 10 on your
right, then 10 on your left. Aim for 40 in total. As you get stronger, try jumping up onto the step
with both feet at the same time – as long as the step isn’t too high – and then step back down.
Repeat the process.»
BENCHES Tricep dips work well on a bench. Sit on it with the heels of your hands on the
seat, push your bottom off the bench and then lower it towards the ground. It’s easier with bent
knees and harder with straight legs. You can also try squats. Stand with your back to the bench,
squat and allow your bottom to touch the seat before rising up again.»
LOGS Fallen trees make the perfect balance beam, with extra wonky bits for an added
challenge! Put your arms out to the side and try to balance while walking along it without
looking down. »