How to get away from your desk and get active

movement mindset exercise

Over a third of UK adults aren’t getting enough exercise.

We get it – between commuting, work, school runs etc. it can feel like there isn’t enough time to fit everything in. That’s why this May Sophie Grace Holmes has teamed up with Red Bull on their Active When On Lunch (AWOL) campaign to encourage us to break free from our desk and get moving.

Of course you don’t actually have to be working out for the full lunch hour. Just 20-30 minutes is enough if you are doing the right workout and you are doing it non-stop. If you don’t have a gym membership you could do a HIIT workout or if you are able to have access to any kind of weights you could do an EMOM (every minute on the minute) for 20 minutes or AMRAP which is a maximum number of reps in a set amount of time. If you really do push yourself as hard as you can there is a way to train even when you are really busy.

It’s really important to try switching things up so you don’t get bored and not every workout has to be intense. It might include something like a brisk walk outside to grab your lunch or a gentle cycle. It’ll do wonders for you mental wellbeing too. Also try including some type of activity that works on your muscle strength two days a week. If hard and fast is more your style, up the intensity of your activity and you only need to do 75 minutes a week.

We appreciate that it can be hard to stay motivated which is why the workplace is the perfect place to buddy up with a colleague and get active together. Throwing on your runners at lunchtime during a busy day is hard, but so much easier when you’ve got somebody to do it with.

Of course getting the exercise in is one thing but the right nutrition is key too. Assuming you’ve had your breakfast and an easily digestible snack like a banana in the morning, there’s no reason why you can’t go straight into a workout. But, if you are in need of an extra boost you might want to consider getting some caffeine on-board. It has huge benefits – from lowering RPE (the feeling of fatigue) to muscle activation. Post-workout you want to focus on getting a high protein and high-fat meal in alongside some carbs to really get the benefit. Especially if your goal is to do with weight loss or generally getting fitter.

Red Bull is encouraging the UK to get Active When On Lunch and have opened the doors to their HQ in London throughout May to offer free ticketed lunchtime classes to anyone who wants to join in. For more information and for workout videos and more advice, head to

Sophie Grace HolmesAbout the author

Sophie Grace Holmes is a Personal Trainer, Fitness Model and Blogger. Sophie was diagnosed with Cystic Fibrosis as a baby and was given a life expectancy of just 30 years old. Sophie fights her Cystic Fibrosis  through a combination of my love of fitness and a healthy, balanced lifestyle and is passionate about sharing her journey in the hope that it provides inspiration and motivation to others.

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