The 45-Minute Lunch Break Workout

In the middle of the working day, time feels like a luxury. Meetings stack up, your inbox doesn’t let up, and the idea of a proper workout might seem completely unrealistic. But it doesn’t have to be.

That window between emails and afternoon calls is all you need to reset your day, boost your energy, and take care of your health. Forty-five minutes. That’s it. When you train smart, it’s more than enough.

Designed for the City Schedule

Foundry’s classes are made for people who don’t have a second to waste. Our gyms in Aldgate and Bank are right in the heart of London’s business district. Whether you’re a few floors up at Fenchurch Street or just round the corner on Lombard Street, it’s a short walk in and a focused session out.

Everything is geared towards getting you in, working hard, and back out feeling better than when you came in. We offer showers, towels, and facilities that work as efficiently as you do. No fluff. Just the good stuff.

Getting the Most Out of 45 Minutes

Time efficiency isn’t about cutting corners. It’s about using every minute with purpose. That’s why our classes, Sweat and Hybrid, are designed with intensity and structure. You’ll move, lift, sweat and recover all in under an hour.

Sweat is for those who want to get the heart rate up and burn off the day’s stress. Think cardio kit, bodyweight movements, and a real sense of momentum from start to finish.

Hybrid adds strength work. It combines circuit-style training with short, sharp bursts of intensity using dumbbells, kettlebells and ergs. You’ll leave knowing you’ve done something that matters.

No wandering around wondering what to do. No waiting for equipment. Just expert coaching, clear structure, and proper work.

Nutrition That Works Around the Workday

The session is only half the picture; what you eat before and after makes the difference. You don’t need to be meal-prepping like a bodybuilder to stay on track. With Foundry’s portion guide, it’s easy to keep things balanced even when you’re grabbing food between meetings.

A palm of protein, a cupped handful of carbs, a fist of veg, and a thumb of fat. That’s your guide. Simple, effective, and it works wherever you’re eating, at your desk, in a Pret, or back at home.

If you’re training at lunch, a light meal or snack an hour before gives you enough energy without slowing you down. Post-workout, focus on whole foods that help you recover and get through the rest of your day without reaching for the biscuits at 3pm.

Community That Keeps You Going

The lunchtime crew is a different kind of energy. Everyone’s in the same boat: busy, a bit stretched, but committed to getting it done. Training alongside people with a similar mindset helps you stay consistent, even when your motivation dips.

At Foundry, the atmosphere is supportive. No egos. No posturing. Just real people getting real results. Our coaches are there to guide you, push you when needed, and make sure every session counts.

Making It Part of Your Routine

The key to any fitness result is consistency. When something fits your schedule, it’s more likely to stick. That’s what makes the 45-minute lunchtime model so powerful. You’re not squeezing it in after a long day. You’re not dragging yourself in early before sunrise. You’re using the time you already have.

With flexible class times and easy online booking, it couldn’t be simpler to make this part of your week. Even one or two sessions across the working week can shift your energy, improve focus, and help you manage stress far better than a cup of coffee would.

Ready When You Are

Your lunch break isn’t just for eating. It’s a chance to reset, recharge and invest in yourself. A short, sharp session with real impact, that’s what we offer.

So, next time you feel stuck behind your desk, remember this. Forty-five minutes is enough. Book your small group PT session, walk in, get it done, and head back feeling sharper, stronger and ready for whatever the afternoon throws at you.

Train with us at our Aldgate Gym or Bank Gym. Try your first class. Your lunch hour will never be the same.