The Lunch Express

30 minutes, no kit, back at the desk on time

HIIT
All levels
30 min
Works for 6–20
Effort 4/5
Any studio or meeting-room-sized space
lunchtime
express
no-equipment
bodyweight
intervals

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats only. No other kit — every move is bodyweight.

Warm-up5 min

Undo the Desk

RPE 3–4

Setup: Mats in staggered rows, an arm-span apart, everyone facing you. Members arrive straight from desks — greet them by name and start moving them immediately; the clock is the promise of this class.

How it works: No stations, just follow-along: 45 seconds marching with big arm swings, 45 seconds alternating reach-to-the-ceiling side bends, then 60 seconds of slow squats with arms sweeping overhead. Finish with 90 seconds alternating between hip hinges with a chest stretch and slow lunge steps back with a gentle twist. Everything opens what sitting closed: hips, chest, upper back.

What to say

“Shake the morning off — bigger arm swings than feel polite.”
“Squats slow here — we're oiling the hinges, not working yet.”
“If your hips are barking from the chair, this is the medicine, not the test.”

Easier

Halve the squat depth; skip the twist on the lunges.

Harder

Last 30 seconds of squats at a quicker tempo.

Workout7 min

Carriage One — Legs

3 × [40s work / 20s rest] × 2 movesRPE 7

Setup: On mats, timer set to 40 seconds work, 20 seconds rest. Demo both moves and both floors during the first rest: every move in this class has a quiet version, because half these members train above someone's office.

How it works: Three rounds alternating two moves. Move one: squat to a strong stand — quiet by design. Move two: alternating reverse lunges, stepping back not jumping; anyone who wants more takes a pulse at the bottom instead of ever leaving the floor. Rest is 20 seconds and belongs to breathing, not chatting. Call the next move during each rest so nobody is guessing when the timer beeps.

What to say

“Heels heavy, chest proud — push the floor away to stand.”
“Step back soft as a library — power without noise.”
“Round three should feel like a seven out of ten — adjust your depth to get there.”

Easier

Squat to a high target depth; static split stance instead of stepping lunges.

Harder

Add a 3-second lower on every squat; lunge knee hovers one second at the bottom.

Workout7 min

Carriage Two — Push & Brace

3 × [40s work / 20s rest] × 2 movesRPE 6–7

Setup: Same timer, 40/20. Demo the push-up ladder in the transition: hands-elevated on a bench or wall, knees, full — everyone owns a rung and can move up or down mid-round.

How it works: Three rounds alternating two moves. Move one: push-ups at whatever rung keeps the last five seconds honest. Move two: dead bugs — slow opposite arm and leg reaches with the lower back glued down; it looks kind and finishes arguments. All floor work, all silent, all posture medicine for the desk crowd. During round three, walk the room and quietly fix one push-up per person — that ten seconds of attention is what they remember.

What to say

“Pick the push-up rung where the LAST rep is hard, not the first.”
“One long line, head to heels — hips are part of the plank, not luggage.”
“Dead bugs slow — lower back pressing the mat the whole reach.”

Easier

Wall push-ups; dead bugs with knees bent and small reaches.

Harder

Push-up tempo 2 seconds down; dead bugs with both legs straightening together.

The rest of this class plan is free — along with 3 more this week.

House plan.

Free on ClassPlans — new class plans weekly.