Micro-workouts

Micro-workouts are one of my favorite, and most efficient ways, to squeeze a workout and movement into even the busiest day. They require no special equipment, no drive to they gym, and best of all you can complete them in just a minute or two (literally)!

So what is a micro-workout? Micro-workouts are short bursts of intense movement throughout the day. My personal favorite is doing a few squats while my coffee is brewing. Other examples include a brief plank between Zoom calls, some jumping jacks, or push ups. You can mix it up though and incorporate your own personal favorite movements.

Micro-workouts absolutely crush the “I just don’t have time to workout” excuse and instead help us reach our movement and strength goals!

Here are a few micro-workout ideas to get you started:

Squats - targets butt, hip flexors, quadriceps, abdominal muscles, calves, hamstrings, and low back
Push ups - targets chest, shoulders, triceps, and abdominal muscles
Planks - targets core, traps, rhomboids, lats, pecs, deltoids, biceps, triceps, quadriceps, butt, abs, and lower back
Pull ups - targets lats, teres major, traps, rhomboids, biceps, upper back, forearms, and abs
Sprints - targets butt, hips, hamstrings, quads, calves, and abs
Chair dips - targets triceps, pecs, shoulder, and rhomboids

You can also incorporate some resistance bands if you have them available, which opens up a plethora of additional options.

In addition to allowing us to squeeze workouts into every day moments such as waiting in line or waiting for a meeting to start, micro-workouts also offer the added benefit of ensuring adequate rest between sets, so our heart rates return to normal and are ready to give each workout our maximum effort.

Adding in a few micro-workouts throughout your day allows you to get a full workout in across the day instead of having to dedicate a specific amount of time to going to the gym or working out at the beginning or end of the day.

There’s also evidence that moving throughout the day has benefits in our typical sedentary lifestyles. So, no more excuses, the next time you find yourself standing around waiting for anything for a moment or two, bust out a micro-workout!