You can burn calories and feel better by exercising a few minutes each day during your lunch hour. Companies around the United States provide fitness and work out rooms in their office buildings for their employees. Spare 20 minutes of your lunch hour every day to burn calories, lose weight and get fit.

Lose weight and get in shape by bringing your lunch to work. Eat no more than 150 calories of healthy carbohydrates before exercising. Eat foods like a banana, an apple or a whole grain snack bar. After your 20 minutes of exercise, eat a healthy 400-calorie lunch that consists of protein, whole grains and fruits and vegetables.

Begin your 20-minute workout by performing 5 minutes of stretching. Stretching exercises will improve your flexibility, warm up your muscles for exercise and help reduce the chance of muscle strain injuries. Stand up straight with your feet apart at shoulder width. Look straight ahead, raise your arms over your head and reach for the ceiling. Next, sit on the floor with your legs stretched out in front of your body. Slowly bend forward and reach for your toes. Hold the position for a few seconds and then return to an upright position. Stand up and place your hands on your hips. Rotate your torso to the left and then to the right.

Grab a couple of dumbbells in each hand to start burning calories and strengthen your chest, triceps and abdominal muscles. Lie down on your back on a bench and extend your legs straight out in front of you. Point your arms straight up toward the ceiling. Hold the dumbbells so that your palms are pointing toward each other. Bend your elbows toward the floor until your forearms are parallel with the floor. Hold this position for 5 seconds. Stretch your arms back toward the ceiling and then repeat the exercise for 5 minutes.

Trim your butt and thighs and strengthen your back and burn calories by doing wall squats for 5 minutes. Stand up straight with your back against the wall. Hold a dumbbell in each hand with your palms facing outward away from the wall. Keep your back straight and lean against the all. Spread your feet shoulder width. Slowly slide down the wall toward a sitting position. When your thighs are parallel with the floor, lift your arms to shoulder height. Pull your arms toward your chest with your palms facing each other. Slowly slide back up the wall as you bring your arms back to your sides. Repeat this exercise for 5 minutes.

End with a brisk 5-minute walk to burn calories. Walk for 5 minutes on a treadmill at a fast pace to burn calories fast. Alternate your speed between walking at a steady pace and a short burst of fast walking to burn more calories than walking at a steady pace.