Escape your desk, boost your fitness and still have enough time to eat that sandwich. Here's how you can fit in a speedy yet effective gym session during your lunch break. Try this Lunch-Time Gym plan to build strength and burn fat. As a bonus, you'll feel totally refreshed and keep the afternoon slump at bay.

Lunch-time gym plan

When time is limited, power up your workout by going from one exercise to another in quick succession -- alternating upper- and lower-body exercises -- with little or no rest in between. This type of circuit training improves aerobic conditioning, strengthens your muscles, and burns fat at the same time.

Warm-up

Warm up for 2 minutes before you start on the following exercises. Perform each for 1 minute, doing as many reps as you can. Then take a short rest of no more than 1 minute before moving on to the next exercise:

Lower-body:

Lunges

1. Stand straight with your feet slightly apart, hands on hips.
2. Step forward into a lunge, keeping your torso straight, until front thigh is parallel to the floor and back knee nearly touches the floor. Return to starting position and repeat, alternating legs.

Upper-body:

Tricep dip

1. Sit on the edge of a bench, hands grasping the edge, feet flat on the floor. Walk your feet out two steps until your bottom is off the bench.
2. Bend your elbows, lowering your hips to just below bench level and upper arms are parallel to the floor. Push up to starting position and repeat.

Lower-body:

Sumo squat

1. Stand with feet slightly more than shoulder-width apart, feet pointing out at 45 degrees.
2. Slowly lower into a squat position, until your legs are at 90 degrees. Stand and repeat.

Upper-body:

Shoulder press

1. Stand with feet shoulder-width apart, dumbbell in each hand at shoulder level with palms facing forward, and elbows bent and pointing out to sides.
2. Extend arms and lift dumbbells up above your head. Lower back to starting position and repeat.

Lower-body:

Deadlift

1. Stand with your feet hip-width apart, dumbbells in each hand in front of your thighs.
2. Keeping your shoulders and back straight, and knees slightly bent, bend forward at the waist and reach downward toward the floor. Slowly straighten up from the waist, without locking knees and repeat.

Upper-body:

Bicep curl

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at hip level.
2. Bend arms, curling dumbbells towards chest until shoulder height. Lower to starting position, and repeat.