The weekday lunch-hour workout can seem like a tricky thing to execute for anyone who doesn’t have a shower in their office—particularly if you’re the type who doesn’t want to be known as Mr. Body Sweats in your afternoon meetings. But you can’t ignore the overwhelming cognitive benefits to exercise, like increased sharper memory and stress reduction, that’ll boost your chances for a promotion, and the chance to literally flex on your coworkers when you return looking ever more swole.

The good news: executing a flawless lunch-hour workout doesn’t have to be as hard as crafting the perfect response to your latest Bumble match. Grab your gym bag, snag yourself some Degree Deodorant Wipes, and smell fresh (not sweat-soaked) once you’re back to your desk with these seven tips guaranteed to help you nail your lunch-hour workout:

1. Have a plan

When you’re doing a mid-day sweat, you don’t have hours to linger on the weight bench, scrolling through Instagram between sets and wandering around the machines deciding what to do next. You gotta come in with a plan. Stay accountable by either booking a class or picking a do-it-yourself program that outlines exactly what you should be doing with those 60 minutes or less.

2. Do it with a partner

The buddy system is the perfect way to keep you on the right track—that’s (actual) science. Those who recruited three friends or family members to assist them in their quest to lose weight had better weight loss results than those who had no buddy system to fall back on, according to research. See if a couple work pals will join you, or link up with a friend who’s also on the lunch-swole plan and keep tabs on each other.

3. Pack smart

The last thing you want to do is finish your workout feeling victorious, get back into the locker room, and realize that you forget a change of boxer briefs. Set aside some time, either the night before or the morning of, to pack exactly what you’ll need to make that lunch hour workout an easy win: gym clothes, Dopp kit, shower slides, and Degree Deodorant Wipes.

Easy to toss into your gym bag, simply wipe one across your neck, chest, underarms, or anywhere else you could use a little freshening up. Whether you’re too rushed to hit the showers or you need a 4pm funk-check, that whole “Do I smell?” thing you usually wonder post-workout? No longer an issue. Plus, you won’t have to worry about late-in-the-day stench, thanks to the wipes’ 24-hour odor protection.

4. Hydrate, hydrate, and hydrate again

Hydration is important every single time you tap “begin workout” on your smartwatch. But don’t leave your thirst in the weight room. If you want to stay alert (also: win employee of the month) once you’re deskbound for the remainder of the afternoon, drink up. Especially since research shows that loading up on H20 can help zap late afternoon sleepiness.

5. Bump the right playlist

Studies have shown that the right music is the perfect workout partner and can boost endurance by up to 15 percent. Plus, it can make the effort feel easier. And just like that, your appreciation for Drake just got a little greater.

6. Don’t forget the lunch part

Just because you’re working out during your lunch hour doesn’t mean that you should skip lunch. It’s doubly important for you to chow down post-sweat hit, as your body needs a mix of protein and carbohydrates to feed your tired muscles. Remember when we said to pack ahead of time? That means also stocking your office fridge with a quick meal you can chow down on once you get back into meetings mode. Aim for a 2:1 ratio of carbohydrates to protein for optimal muscle recovery (and to keep you from diving into the office snacks later on).

7. Reap the benefits

The best part about a lunchtime workout? You have more time for things like cocktails with friends once your fitness is already done for the day. And for the days when your last meeting of the day gives you stress sweats? Good news: that Degree Deodorant Wipe you used earlier has 24-hour odor protection, which means one less thing stands in the way of you and a well-deserved happy hour old fashioned.

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