9-to-5 and Still Fit: How to Fit Training Into Your Day
Work, uni, social life – so when do you train? How to fit workouts into your day, with a 30-minute lunch break plan.
In short
- Work, uni, friends, dates – time is tight. Still, 3 × 30–45 minutes per week is enough.
- A good workout doesn’t take 90 minutes. 30 minutes will do.
- Train when it suits you: before work, at lunch or late at night.
- The closer the gym is to your daily route, the more often you’ll go.
Laptop open. Teams call. Slack. Lunch at your desk. Another call. Then after-work drinks, Netflix or studying. And suddenly you’ve spent the whole day sitting.
Sound familiar? Then this article is for you.
Why is sitting so much a problem?
Our bodies are made to move. Office, home office, lectures, commuting, couch – it quickly adds up to 10 hours of sitting a day. You feel it in your back and neck, but also in your energy and focus.
The solution isn’t quitting your job. It’s scheduling movement as a fixed part of your day.
How much training do I really need?
Less than you think. The WHO recommends around 2.5 hours of activity per week plus 2 strength sessions. Here’s what a normal week could look like:
| Day | What? |
|---|---|
| Monday | Gym before work (45 min) |
| Wednesday | Lunch workout (30 min) |
| Friday | Gym after work – before the weekend starts (45 min) |
| In between | Walk or bike to the station, take the stairs instead of the lift |
30-minute lunch break workout
- 5-minute warm-up (e.g. rowing machine)
- Squats + rows – 3 rounds of 10 reps
- Push-ups or chest press + deadlifts – 3 rounds of 10 reps
- Plank – 3 × 30 seconds
Tip: Block the session in your calendar. A “busy” slot is less likely to get booked over with meetings.
Morning, lunchtime or evening?
It doesn’t matter – as long as it fits your rhythm.
- Morning: Done before emails and calls catch up with you. And the gym is quieter.
- Lunchtime: Perfect for beating the afternoon slump.
- Evening: Clear your head after a long day.
- Late at night: For night owls, shift workers or packed calendars – no problem with a 24/7 gym.
4 simple rules for more movement in your day
- Put workouts in your calendar – like a meeting.
- Get up briefly every hour. Calls work standing up or on a walk too.
- Use short time slots – 30 minutes is enough.
- Choose a gym that’s on your way.
Your calendar is full. There’s still room for training.
Train when it suits you
GYMONE is 2 minutes from Zurich Altstetten station and open 24/7 – before work, at lunch or after a night out.
No Excuses.
Frequently Asked Questions (FAQ)
How much exercise do I need with a desk job?
Around 2.5 hours of activity per week plus two strength sessions. For example, three 30–45-minute workouts and walking more.
Is 30 minutes of training enough?
Yes. In 30 minutes you can do a complete full-body workout if you focus on the key exercises.
What’s the best time to train?
Whatever time you can stick to regularly. Morning, lunchtime or late evening matters less than the routine.
Is there a 24/7 gym near Zurich Altstetten station?
Yes. GYMONE is open 24/7 and just 2 minutes from Zurich Altstetten station.