Work from home
Shop the 18 kg KettlebellWork From Home Lunch Break Workouts: 20 Minutes with Adjustable Dumbbells and a Kettlebell
28% of working adults in Great Britain hybrid work. If you are one of them, your lunch break is the best training slot in the day. Here are three 20-minute lunchtime workouts and the BrainGain kit that fits beside a home desk.
Working from home gave millions of Britons their commute back and took away the walk to the station, the stairs and the lunchtime stroll. The ONS found that 28% of working adults in Great Britain hybrid worked in early 2025. For a lot of them, the day is now eight hours in one chair. The fix fits in a lunch break. This guide gives you three 20-minute lunchtime workouts with adjustable dumbbells and a kettlebell, explains how to train without needing a shower, and shows the BrainGain kit that fits beside a home desk.
Not working from home but still short on time? Our home strength plan for busy people uses three 30-minute sessions.
The short version
- 28% of working adults in Great Britain hybrid work (ONS, 2025). The lunch break is the easiest training slot in the day.
- Three 20-minute lunch workouts, each low-sweat enough to go straight back to your desk.
- Best kit for a home office: the 18 kg adjustable kettlebell (£89.99) and the 24 kg SmartBells Evo (£149.99). Add the folding Core Bench for presses and rows.
- Two lunchtimes a week meets the NHS minimum for strength work.
Why the lunch break is your best training slot
- It is already in your diary. Morning sessions get cut by early calls, evening sessions by tiredness. Lunch is protected time.
- The kit is in the next room. No commute to the gym means 20 minutes of training fits a 45-minute break, with time to eat.
- It breaks up the sitting. A full day at a home desk can mean hours without standing up. A midday session splits it in two.
- Two sessions a week is enough to start. The NHS recommends strength work on at least two days a week.
Three 20-minute lunch break workouts
| Workout | Exercises | Format | Sweat level |
|---|---|---|---|
| 1. Desk reset | goblet squat, one-arm row, standing shoulder press, Romanian deadlift | 3 rounds, 10 reps, 45 s rest | low |
| 2. Bench strength | incline dumbbell press, chest-supported row, Bulgarian split squat, hip thrust | 3 rounds, 8 to 10 reps | medium |
| 3. Kettlebell express | swings, goblet squats, kettlebell deadlifts, farmer's carry | 12-minute EMOM plus 3 carries | high, save for a shower day |
| Warm up for 3 minutes first: hip hinges, arm circles, bodyweight squats. General guidance, not medical advice. | |||
Workout 1 is the one for days with afternoon video calls. Slow, controlled reps build strength without leaving you red in the face. Save Workout 3 for the day you can shower before your next meeting. BrainGain's short video below shows the 18 kg kettlebell's seven weights.
BrainGain's short video of the 18 kg adjustable kettlebell: seven weights from 4 kg to 18 kg.
A simple lunchtime week
| Day | Lunch break |
|---|---|
| Monday | Workout 1, desk reset |
| Tuesday | 15-minute walk outside |
| Wednesday | Workout 2, bench strength |
| Thursday | 15-minute walk outside |
| Friday | Workout 3, kettlebell express |
Twenty minutes at lunch beats an hour you keep meaning to find after work.
Kit that fits beside a home desk
A home office does not have room for a rack of fixed dumbbells. Adjustable kit solves that: one pair of SmartBells replaces 15 to 17 pairs of fixed dumbbells, and one adjustable kettlebell replaces seven bells. The Core Bench folds to 87 × 29 × 50 cm and slides behind a door. ThePowerPlant's review below shows how fast the 40 kg SmartBells Original change weight.
ThePowerPlant reviews the 40 kg SmartBells Original: 17 settings, changed with the dial.
1. 18 kg Adjustable Kettlebell
£89.99 · was £124.99 · 4 to 18 kg
The 18 kg adjustable kettlebell is the smallest footprint in home fitness. It covers swings, squats, deadlifts, rows and carries.
2. 24 kg SmartBells Evo
£149.99 · was £299.99 · 2.5 to 24 kg
The 24 kg SmartBells Evo twist to a new weight in about a second. T3 gave them a T3 Recommends award in June 2026.
3. Core Bench + 18 kg Kettlebell
£189.99 · was £249.99
The Core Bench + 18 kg Kettlebell unlocks Workout 2. The bench folds away before your next call.
4. Intermediate Gym Bundle
£399.00 · was £689.99
The Intermediate Gym Bundle has all three plus the stand.
Tips for training on a work-from-home day
- Block it in your calendar. Treat it like a meeting so colleagues do not book over it.
- Keep the kit out. If you have to dig it out of a cupboard, you will skip it.
- Eat after, not before. Train for 20 minutes, then eat at your desk or away from it.
- Keep a log. Write the weights down. Adjustable kit makes it easy to add a step each week.
The verdict
If you work from home, your lunch break is the best training slot you have. Twenty minutes, two or three times a week, with an adjustable kettlebell and a pair of adjustable dumbbells covers the NHS strength guideline and breaks up the sitting. Start with the BrainGain 18 kg adjustable kettlebell at £89.99, add the 24 kg SmartBells Evo at £149.99, and fold the Core Bench away before your 2pm call.
Frequently Asked Questions
Can I work out on my lunch break at home?
Yes. A 20-minute session with adjustable dumbbells or a kettlebell fits a 45-minute lunch break with time to eat, because there is no travel.
How many people work from home in the UK?
The ONS found that 28% of working adults in Great Britain hybrid worked between January and March 2025.
What is a good lunchtime workout without getting sweaty?
Slow, controlled strength work: goblet squats, one-arm rows, shoulder presses and Romanian deadlifts, 3 rounds of 10 with 45 seconds rest. Save swings and EMOMs for days you can shower.
What home gym equipment fits in a home office?
Adjustable kit. The BrainGain 18 kg kettlebell replaces seven kettlebells, the 24 kg SmartBells Evo replace 15 pairs of dumbbells, and the Core Bench folds to 87 × 29 × 50 cm.
How often should I do lunch break workouts?
Two or three times a week. The NHS recommends strength activities on at least two days a week.
24-month warranty on BrainGain dumbbells, kettlebells and benches in the UK store. Prices checked 9 November 2026.
Keep reading
- BrainGain UK store product pages, prices and specifications checked on braingain.fit on 9 November 2026.
- ONS, "Who has access to hybrid work in Great Britain?", Opinions and Lifestyle Survey, January to March 2025, published 11 June 2025.
- NHS, "Physical activity guidelines for adults aged 19 to 64", reviewed 22 May 2024.
- T3, "BrainGain 24kg adjustable dumbbell review", 7 June 2026, T3 Recommends award.
- BrainGain, "BRAINGAIN 18kg Adjustable Kettlebells - 7 Kettlebells in 1 - Short", YouTube, 24 January 2023.
- ThePowerPlant, "40kg Adjustable Dumbbells (BrainGain) - Review", YouTube, 12 October 2023.
- Trustpilot rating for BrainGain: 4.7 stars from 2,000+ reviews, checked 9 November 2026.
This article is for general information and is not medical advice. Prices checked on braingain.fit on 9 November 2026.