Micro Workouts: Little Time, Big Results!
Are you perpetually buried in work, family, and daily errands? Do your days fill up so quickly that your good intention of working out keeps getting pushed to tomorrow?
If so, I’ve got great news! Research shows you don’t have to spend an hour or more in a class or the gym to get in great shape. Micro Workouts are an efficient, flexible fitness solution that slides right into your busiest schedule. With the latest research in hand, we’re going to break down how these pint-sized workouts have a massive impact on your health.
So, what exactly are Micro Workouts?
Micro Workouts are short, high-intensity bursts of exercise that typically last 10 minutes or less. A micro workout can be anything from a 4-minute Tabata interval of squats or push-ups to a swift set of stair repeats. The key here is convenience. A micro workout isn’t intended to replace a full-length workout but rather to maintain consistency and enhance your overall activity level. The longer you go between bouts of being physically active, the easier it is to push your next workout back further.
Now, let’s talk intensity!
Given their short duration, the crux of micro workouts is intensity. Your micro workouts should challenge you for them to increase your overall fitness. For instance, high-intensity interval training (HIIT) is a popular micro-workout approach. Current research suggests exercising at about 70-80% of your maximum effort to maximize the benefits of HIIT. Remember, it’s not about leisurely stretching but a full-on, heart-pumping mini-workout.
“But wait,” I hear you ask. “How many of these do I need to do in a day or a week?”
Well, that’s where it gets interesting. Research increasingly supports the idea that it’s not about quantity but consistency. Incorporating micro workouts into your daily routine is more important than hitting a specific number each day. The World Health Organization recommends adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. You can meet these guidelines with micro workouts! For instance, you could aim for a 10-minute micro workout seven days a week to hit the 70-minute mark for vigorous exercise (make one 15 minutes to get the full 75 in). It’s about making your micro workouts a daily habit and being consistent.
Micro Workouts can be accomplished in less than 10 minutes!
How will this affect my health if I follow these guidelines?
Here’s where the magic happens! Even though micro workouts are short, they can have a significant impact on your health. Numerous studies have found benefits, including improved cardiovascular health, better control of blood sugar levels, increased muscle strength, and enhanced mental well-being. Not to mention the potential weight loss benefits from the added calorie burn.
In short, micro workouts could be a game-changer for the time-crunched among us. No more excuses that you don’t have time for a workout! You can squeeze in a quick set of burpees before that meeting or take the stairs instead of the elevator. Your health is worth those few extra minutes a day.
Remember, every step, squat, or quick jog counts. You’re chipping away at your fitness goals bit by bit and making a big difference in your overall health.
Stay consistent, stay strong, and stay healthy, Fitness Warriors!
Until next time, Justin.