5 Micro Workouts You Can Do Anywhere

Man on floor with child on his back.

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Nowadays, finding time for workouts can be challenging. Experts say you should get 60 minutes of exercise daily, but how can you fit that in when you have work, school and other obligations to attend to? Everyone can use some huff-and-puff activities during the week. That’s why some people have turned to micro workouts. This guide will outline what they are and how you can fit them into your week.

What Are Micro Workouts?

Micro workouts are a relatively new trend in the world of fitness. They entail short spurts of exercise that last anywhere from a few seconds to 10 minutes. It may seem futile to work out for only a few seconds. However, there are benefits to regimens using micro workouts, such as:

  • Time: You know all too well that time is money nowadays. You’d love to get to the gym, but the closest one may be too expensive or too far away. Micro workouts are convenient because you can do them any time of day. They take little time, so find openings in your schedule.
  • Recovery: Another advantage of micro workouts is the recovery time. These exercises are short and won’t strain your body. If you’re working out for the first time, you may feel soreness the next day. But it won’t be as bad as an hour-long training session at the gym. That recovery can take two days or more. Your soreness from micro exercises should be temporary, allowing you to do the same micro workouts tomorrow.
  • Location: Micro workouts are also helpful because of their location. You don’t need to be in a gym, football field or other recreational areas. You can do exercises at home, in the office, in the park or at your work desk. As long as there’s space around you, you can start doing your workout.

When Can You Do Micro Workouts?

There are 24 hours per day, and each hour is excellent for micro workouts. You can easily fit them into your schedule in any location because you don’t need equipment. Though, feel free to add some if you have dumbbells lying around. Here are five short workouts you can incorporate into your daily life.

1. Watching TV

TV has become a central part of our lives. The average American adult spends over two hours daily watching TV. If you’re a chronic TV watcher, there are many opportunities to fit micro workouts into your TV time.

For example, say there’s a football game on, either college or professional. The game will last about three and a half hours. Try incorporating pushups while watching. You can do 10 pushups every time a team scores a touchdown or field goal. The University of Oregon fans can exercise alongside the mascot when it does pushups after touchdowns. Or, if you’re watching a TV or movie, do the 10 pushups during each break for advertisements. 

2. Waiting at Work

Depending on your line of work, you may have downtime during the day. Most of the day can be busy, but if you have a few moments here and there, incorporate a micro workout in your office. Getting up to do jumping jacks can be too loud if you’re in a quiet office. Instead, try calf raises. While sitting in your chair, raise your legs to a 180-degree angle and squeeze. Lower them to the floor and repeat. Aim for 25 reps and determine if you’re burning. If not, add 25 more. 

3. Going to the Park

The park is a popular place to hang out with your kids, friends and family. It’s also an excellent venue for micro workouts. Parks typically have walking paths and trails you can take advantage of. If you’re at the park, take a few laps and do quick exercises. Set spots where you plan to do specific exercises. For example, at the first bench, you’re going to do 15 tricep dips. The giant oak tree is where you’ll do 15 burpees. The bicycle rack is the starting point for 15 lunges. 

4. Cooking Dinner

After a long day at work, what’s more satisfying than eating your favorite hot meal? There are ways to do micro workouts, whether you’ve whipped up a Michelin-level meal or are heating leftovers. Suppose your dinner is in the oven for 15 minutes. Split these 15 minutes into three parts, allocating five minutes for wall squats, crunches and arm presses. An arm press includes sitting in a chair and pushing your body off the seat with your arms. 

5. Walking in the Hallway

Basketball fans understand the urge to slap the top of a door every time you walk by it. It’s a prime opportunity to practice your imitation of Vince Carter at the 2000 NBA Slam Dunk Contest. Instead of dunking the door, try doing a micro workout with a pull-up bar. Put the bar on top of your bedroom door. Every time you walk in, do 10 pull-ups. The pull-ups add up during the day if you work from home. It can be an excellent way to take a break from the computer. 

Micro Workouts for Maximum Results

If you’re a busy man, time is of the essence. Exercise is crucial to staying fit, but there aren’t enough hours to go to the gym daily. Use micro workouts to get your heart rate up at various times. They may seem small, but these micro exercises yield significant results.

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