Beat That Midday Slump With 10 Of Melbourne’s Best Lunchtime Workouts

By Amber De Luca-Tao
14th Oct 2019

The daily grind of the working week can have you feeling many different things, for the most part, that you haven’t moved nearly enough. And while we all have our own definition of the perfect afternoon pick me up, we’ve got just the thing for you: a short and sharp afternoon workout. Think of it as the afternoon delight that’ll pump up your mind, body and soul and most of all, help you avoid hitting that 3 pm slump. Check out our round-up of the best workouts to do on your lunch break.

S3 Studios

South Melbourne

S3 Studio is a boutique fitness, wellness and lifestyle studio and although there are a bunch of classes we’d recommend, our top pick is their barre express workout class, which has been designed and choreographed by a physiotherapist. It fuses the elements of dance, pilates, cardio and endurance exercise to create an intense and effective full-body workout. It’s the ultimate barre workout.

Rise Nation

South Yarra

Thanks to Rise Nation, it’s officially possible to easily mistake a workout room for a nightclub. Each of their 30-minute Vertical Climbing HIIT Sessions utilises a piece of equipment called the Versaclimber, meaning you’re engaging in cardio vertical climbing. Paired with the venue’s state-of-the-art lighting and theatre system, you’re in for a workout like you’ve never experienced before. Which workout should you try first?


Port Melbourne

K-Kore is Melbourne’s first Megareformer studio, where they practice a low impact at high-intensity style of workout known as Lagree Fitness. Their MegaKore class runs for 45 minutes and you can expect to work your muscles with planks, twists, pikes, lunges and crunches all done with slow, controlled movement on the Megareformer. They recommend attending this class at least two or three times a week for best results.



Located in the backstreets of Cremorne, Frame is a group training studio where classes are designed to get your heart rate pumping while allowing you to avoid feeling depleted and unmotivated for a full day of work. Their lunchtime energise class is a moderate intensity session, allowing you to sweat it up enough on your lunch break. They kick things off with a postural workout that allows for full mobility in the class, using TRX, kettlebells and bodyweight movements to get a full body workout that will leave you feeling open and energised.



At FoxFit they want you to feel the burn. Their 45-minute glutes and core class is their most targeted class, meaning that it’s designed to specifically strengthen, define and shape your butt and abdominal muscles. The session keeps you at constant tension and high volume, meaning that you will absolutely sweat it.

Barre Body

Various locations

If you’re not already on the Barre Body bandwagon, what are you waiting for? With classes that combine ballet barre work with yoga and pilates, Barre Body has gathered a cult-like following with their various locations across Melbourne. Their 45-minute ballet barre conditioning class is all about feeling graceful and most importantly, having tonnes of fun.

KX Pilates

Various locations

At KX Pilates they want you to workout smarter, not longer. For the perfect lunch break workout, try their KX Reformer Pilates class which fuses elements of traditional reformer pilates with cardio and endurance training. The trainers at KX Pilates are also super flexible and are able to modify exercises to suit your ability. If it’s your first time at KX, it’s recommended that you start off with a beginner class.

Bodhi & Ride

Port Melbourne, CBD, South Melbourne

A Bodhi & Ride Rhythm Ride class mean two things: sweat and killer playlists. You may come for the workout, but you’ll stay for the tunes. We’re talking Drake, Kanye, Britney Spears, JT and that’s only just the beginning. If that doesn’t sound like the ride of your life, we don’t know what is. Over the span of 45 minutes, they’ll get you to turn up the resistance, fire up your core and grab your weights. The class is suitable for all levels.

Run Club


Run Club is a Richmond-based treadmill running studio with trainer-led classes designed to build your overall health and fitness through training speed, strength and endurance. Their Express 30 is the perfect lunch break workout—it’s short and sharp with structured with short intervals, sprints and hills. It’ll all be over before you know it. And you’ll be booking in your next session too before you know it.

12RND Fitness

Various locations

Have you always simultaneously looked for a high-intensity style workout for your lunch break and always wondered what it felt like to battle your way through a 12-round boxing championship? Yeah, same. Once you take a 12RND boxing workout, you’ll never have to wonder that ever again. Each workout consists of 12, three-minute rounds with 30-second rest intervals. You’ll be done in 45 minutes.

Feeling a bit sore? Here's where to get an Earth-shatteringly good massage in Melbourne.

Image credit: Mel Desa

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