There's something about the middle of the day that makes your body want to move. You've been sitting for hours, your shoulders have crept up towards your ears, and your back is starting to remind you that chairs weren't really designed for humans.
What if, instead of eating lunch at your desk and scrolling on your phone, you spent 40 minutes doing something that left you feeling genuinely good? Lighter, more focused, and physically reset for the afternoon ahead.
That's what our lunchtime fitness classes are for. At The London Academy of Dance in Southwark, we run Pilates and Barre classes right in the middle of the day — designed for people who work nearby and want to move their bodies without it taking over their schedule.
Why lunchtime fitness works so well
There's real science behind the midday workout. A study published in the Journal of Occupational Health Psychology found that employees who exercised during the workday reported better mood, higher energy levels, and improved concentration in the afternoon — compared to days they didn't move at all.
And it makes sense when you think about it. By midday, your energy naturally dips. A coffee pushes through it temporarily. Movement actually recharges it. You come back to your desk with clearer thinking, less tension in your body, and — this is the part people don't expect — you're usually more productive in the afternoon, not less.
The other thing worth saying: it doesn't have to be intense. Some of the most effective lunchtime classes are the ones where you move slowly, with control. That's exactly what Pilates and Barre offer.
Your lunchtime class options
We run three types of classes during the middle of the day, each one a little different. Here's what they are and who they tend to suit best.
Mat Pilates — Tuesdays at 12PM
Mat Pilates is the one to try if you want something focused and restorative. It's all about controlled movement — strengthening your core, improving your posture, and building flexibility without any impact on your joints.
If you spend your mornings hunched over a laptop, this class is going to feel like exactly what your body's been asking for. The movements are slow and precise. You'll feel your muscles working, but you won't be dripping in sweat — which makes it practical for getting back to work afterwards.
Good for: anyone who wants to build core strength, improve posture, or ease tension from desk work. No experience needed.
Want to understand the difference between mat-based and reformer Pilates? We wrote a full comparison: Mat Pilates vs Reformer Pilates.
Strong Pilates — Wednesdays & Thursdays at 12PM
Strong Pilates takes the same principles as Mat Pilates — alignment, core, control — and adds more resistance and intensity. You'll use your bodyweight in challenging ways, and you'll feel your muscles shake in the best possible way.
This is for you if you want Pilates with an edge. It's still low-impact, so your joints are safe, but the pace is quicker and the movements are more dynamic. It's a proper workout that fits into 40 minutes. You'll leave feeling strong and energised — not wiped out.
Good for: anyone who likes a challenge, wants to build visible strength, and has some fitness experience (though beginners are always welcome).
Barre — Thursdays at 12:45PM
Barre is a ballet-inspired fitness class built around small, precise movements — tiny pulses, isometric holds, and controlled lifts that target muscles you probably didn't know you had. Especially your glutes, thighs, and core.
Don't worry — you don't need any dance experience. Barre is about technique and control, not choreography. The movements are small, but the burn is real. Most people are pleasantly surprised by how much they feel it the next day.
It's also excellent for posture. If your shoulders round forward at your desk or your lower back aches by 3 PM, Barre strengthens exactly the muscles that counteract those patterns.
Good for: toning, balance, flexibility, and anyone who wants to feel long, lean, and strong. Not sure whether Barre or Pilates is right for you? Here's our honest breakdown: Barre vs Pilates.
The practical stuff
We know that fitting a class into your workday only works if the logistics make sense. Here's the quick version:
How long are the classes? 40-45 minutes. Short enough to fit into a lunch break, long enough to make a real difference.
Do you have showers? Yes. Our studio has showers and changing facilities, so you can freshen up before heading back to the office. We also provide mats and any equipment you'll need — just bring yourself, something comfortable to wear, and a water bottle.
Where are you? 📍 Copperfield Street, Southwark, London SE1. We're a short walk from:
London Bridge — about 8 minutes on foot
Borough — about 5 minutes
Southwark — about 7 minutes
Waterloo East — about 10 minutes
Do I need experience? Not at all. Every class welcomes beginners. Our instructors offer modifications so you can work at your own level, and they'll make sure you feel comfortable from your first session.
Do I need a membership? No. You can book a single class with no membership and no contract. We also offer class packs if you'd like to come regularly — but there's no commitment required. Just try one and see how you feel.
How Pilates and Barre help with desk-related tension
If you work at a desk, your body develops patterns over time. Your hip flexors shorten from sitting. Your upper back rounds forward. Your core switches off because there's nothing asking it to work. And your neck and shoulders carry tension from hours of screen time.
The NHS recommends regular exercise as one of the most effective ways to manage back pain, improve posture, and reduce the physical effects of a sedentary lifestyle. Both Pilates and Barre address these patterns directly:
Pilates strengthens your core and teaches your body better alignment — so you sit taller and move more freely
Barre targets the postural muscles in your back, glutes, and legs — building the strength that keeps you upright without thinking about it
Both improve flexibility and help release the tension that accumulates from sitting
You don't need to come every day. Even one class a week can make a noticeable difference to how your body feels — especially if you pair it with some simple stretches at your desk throughout the week.
Meet the team
Our fitness instructors are qualified, experienced, and genuinely warm. They know their regulars by name, they notice when something isn't quite right, and they adapt every class so it works for everyone in the room — from first-timers to people who've been coming for months.
That's one of the benefits of small group classes. You're not lost in a crowd. You're in a room with a handful of other people, an instructor who's paying attention, and an atmosphere that feels encouraging rather than intimidating.
Ready to try a lunchtime class?
If you work near London Bridge, Borough, or Waterloo and you've been thinking about adding some movement to your week — this might be the easiest way to start.
Here's how:
Browse our fitness classes and see which lunchtime class catches your eye
Book a single class — no membership, no contract, no commitment
Wear something comfortable, bring a water bottle, and give yourself permission to take a proper break. Your body will thank you — and honestly, so will your afternoon.
We'll see you at the studio. 🧘♀️
Frequently Asked Questions
What lunchtime fitness classes do you offer?
We offer Mat Pilates (Tuesdays at 12PM), Strong Pilates (Wednesdays and Thursdays at 12PM), and Barre (Thursdays at 12:45PM) — all at our studio on Copperfield Street, Southwark SE1.
How long are the classes?
All our lunchtime classes are 40-45 minutes, designed to fit comfortably into a lunch break with time to change and freshen up.
Do you have showers and changing facilities?
Yes. We have showers and changing areas, and we provide mats and equipment. Just bring comfortable clothes and a water bottle.
How close are you to London Bridge?
About an 8-minute walk. We're also 5 minutes from Borough station, 7 minutes from Southwark, and 10 minutes from Waterloo East.
Do I need fitness experience?
Not at all. Every class welcomes complete beginners. Our instructors offer modifications so you can work at your own level.
Can I just come to one class without a membership?
Yes. You can book a single class with no membership and no commitment. Class packs are also available if you'd like to attend regularly.
Is Pilates or Barre better for back pain?
Both can help. Pilates strengthens your core and improves alignment, which supports your lower back. Barre strengthens the postural muscles in your back and glutes. If you're unsure which to try first, read our comparison: Barre vs Pilates.
