How Micro Workouts Can Lead to Macro Results
We all know how important it is to find a sustainable exercise routine.
However, there are multitudes of reasons why it can be hard to find the time!
Whether it's long commutes, taking care of family or children, or stressful days at work, fitting exercise into the day can sometimes feel impossible.
The good news?
You can still see some serious results with shorter, more frequent bursts of exercise throughout your day; they're called micro workouts—and science backs them!
If you're short on time, or you're not a fan of lengthy gym sessions, micro workouts could be your answer.
Do micro workouts mean results?
In short? Yes!
Studies show that intermittent exercise throughout the day can be just as effective as one long session.
Results found that splitting your workouts into 2-3 sessions of 10-15 minutes throughout the day can produce similar results to one session of 30 minutes.
Even just a 10-minute workout (including 1-minute of high-intensity exercise) can improve cardiovascular health, endurance, and fat loss, similar to that of moderate and longer exercise.
Other studies have even found that one month of 1-2 6-minute micro workouts of circuit-like, multiple-joint training can improve functional strength.
The benefits of micro workouts
We all know the many benefits of exercise for our health, but what are some other benefits of micro workouts?
1. Efficiency
Finding time to exercise can be tough.
Micro workouts are easy to schedule into any free time you have and therefore you're more likely to maintain or increase your training frequency.
2. Improved health + fitness
In addition to the benefits we've covered, other research concluded that shorter high-intensity bouts of regular exercise can be a time-efficient method of improving calorie burn and encouraging weight loss.
A study found that the intensity of a workout can reduce fat and visceral fat while still providing a calorie burn. This is beneficial as excess visceral fat is linked to chronic illnesses such as heart disease and diabetes. Also, this type of training has also been linked to lower blood pressure, and improved vo2 max output.
3. Improved mental wellbeing
Particularly during recent times, looking after our mental health is crucial.
When we exercise, our body releases endorphins—our “happy hormone”—which helps to promote calmness and positivity, improve mood, elevate self-esteem, and boost overall wellbeing.
There is also evidence to suggest that HIIT (High-Intensity Interval Training), which includes short bursts of more intense exercise, can elevate endorphin release.
4 microworkouts to try
Not sure where to start? We've got you covered.
Here are 4 challenging micro workouts to try!
10 minute full body cardio
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Work time: 45 seconds
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Rest time: 15 seconds
WHAT TO DO:
Perform each exercise for 45 seconds, followed by 15 seconds of rest.
Repeat x2 rounds.
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Minute 1: Jump rope
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Minute 2: Jump squats
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Minute 3: Sprint (on spot or set out a distance with cones)
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Minute 4: Plyo lunges
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Minute 5: Burpees
10 minute full body strength
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Work time: 45 seconds
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Rest time: 15 seconds
WHAT TO DO:
Perform each exercise for 45 seconds, followed by 15 seconds of rest.
Repeat x2 rounds.
- Minute 1: Push ups
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Minute 2: Push up pulses
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Minute 3: Slow tempo squats
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Minute 4: Squat pulses
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Minute 5: Squat to overhead press
Full body Tabata
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Work time: 20 seconds
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Rest time: 10 seconds
WHAT TO DO:
Perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat x3 rounds.
- Exercise 1: Burpees
- Exercise 2: Mountain climbers
- Exercise 3: Lateral shoot throughs
- Exercise 4: High knees
- Exercise 5: Squat hold
Core cutter
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Work time: 6-8 minutes
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Rest time: None
WHAT TO DO:
Perform as many of the given reps as possible in 6-8 minutes!
- Exercise 1: 80 lying leg raises
- Exercise 2: 60 mountain climbers
- Exercise 3: 40 crunches
- Exercise 4: Sit ups
3 tips for effective micro workouts
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Make sure you warm up and cool down
- Combine your effortsTry to incorporate compound, functional movements that recruit multiple muscles and joints; for example, squats and push-ups. This can significantly enhance results.
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Add weights or resistance bands to increase intensity and resistance.
The takeaway
Remember, getting started is always the hardest part. Any exercise you can do is a vital part of maintaining your health. Take it at your own pace, find a workout that you enjoy, adapt your workouts to suit you, and most importantly—enjoy it!