How many times have you said the words, “I just don’t have enough time to workout today” or “I’m just too tired to drive to the gym after working all day”? If you’re anything like me, chances are relatively high that you’ve talked yourself out of exercising due to time constraints or dwindling energy levels. Fortunately, you do not have to workout for an hour to maintain or even increase your fitness level. Micro-workouts are a great way to incorporate movement and strength training into your day without any real commitment.
Micro-workouts are ten minutes or less, and can be done with little or no equipment. If you’re not worried about scaring your co-workers, micro-workouts can be done deskside or in the stairwell. I choose to do my micro-workout first thing in the morning, as a way to loosen up, raise my metabolism for the day, and to encourage myself to drink at least a glass of water before I jump in the shower. I typically do a variation of push-ups, jump squats, core work, or quick spurt lateral movements. My favorite resource for these types of workouts is healthination.com. It has countless videos, most of which are in the ten minute range. I literally wake up, go downstairs, and go hard for ten minutes. I don’t even put shoes on–it’s really that easy.
Mirco-workouts are a great way to get your blood flowing and build strength. Researcher Eric Freese, Ph.D states, “It’s possible for an athlete to maintain or even increase fitness using shorts bursts of energy.” Freese ran subjects through four 30-second bursts of all-out cycling sprints three days a week over a six-week period, starting at four sets and gradually increasing to eight sets. “We saw improvements across the board,” Freese said. “Lowered triglyceride levels, increased mental energy, and improved overall mood as well.” You shouldn’t rely entirely on micro-workouts to stay in shape, but if you have a sedentary job, busy kids, or a long commute, these will help keep you happier, healthier, and more fit every single day.
These days being busy has become a badge of honor, but you owe it to yourself to make your health the number one priority in your life. Without it, you can’t perform at work, take care of your kids, or be an effective partner. Mirco-workouts provide a doorway into a life of better health that you can absolutely start right now. No excuses!