Micro workouts are short, simple exercises that can be done anywhere, at any time. They are an effective way to stay fit and healthy, even for those with busy schedules who can't make it to the gym or set aside large blocks of time for physical activity. Micro workouts can be done in as little as 5-10 minutes, making them a convenient way to stay active throughout the day.
Incorporating micro workouts into a busy schedule has numerous benefits. They can help boost energy levels, improve focus and productivity, and promote overall physical health. By taking just a few minutes out of the day to do a micro workout, you can improve your well-being, both physically and mentally.
In this blog, we’ll introduce you to the top 5 micro workouts for your busy schedule. We’ll include details on how to do the workout as well as its benefits. Lastly, we will provide tips for incorporating the workouts into your busy schedule.
Micro Workout #1: Squats
How to Do:
Squats are a simple, yet effective exercise that can be done anywhere, anytime. To do a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Then, push back up to the starting position. Repeat for desired reps.
Benefits:
Squats are a full-body exercise that work the muscles in the legs, hips, and lower back, as well as the core. They help build strength, improve balance and stability, and increase flexibility. Squats are also a great way to work the legs and glutes, which can help tone and tighten these areas.
Tips for Incorporating into a Busy Schedule:
To incorporate squats into a busy schedule, try doing a few reps whenever you have a few spare minutes, such as when you're on a break at work or waiting for a friend. You can also add squats to your daily routine by doing a set of squats after getting out of bed in the morning or before going to sleep at night.
Micro Workout #2: Push-Ups
How to Do:
Push-ups are a classic exercise that really work your upper body. To do a push-up, get down on all fours and straighten your arms and legs, with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Repeat for desired reps.
Benefits:
Push-ups are a full-body exercise that work the muscles in the arms, chest, and core, as well as the muscles in the back, hips, and legs. They help build upper body strength, improve posture, and increase overall fitness. Push-ups are also a great way to work the chest and tricep, which can help tone and tighten these areas.
Tips for Incorporating into a Busy Schedule:
To incorporate push-ups into your daily routine, try doing a set of push-ups during a commercial break on TV or while you're waiting for food to cook. You can also add push-ups to your morning routine by doing a set before taking a shower or while your coffee is brewing.
Micro Workout #3: Plank
How to Do:
The plank is a simple exercise that targets the muscles in the core, arms, and legs. To do a plank, lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for 10-30 seconds, then rest and repeat.
Benefits:
The plank is an effective exercise that helps improve posture, build core strength, and increase stability. It also engages the muscles in the arms, legs, and back, providing a full-body workout in just a few minutes. Regularly doing planks can also help improve balance and reduce the risk of injury.
Tips for Incorporating into a Busy Schedule:
To incorporate planks into a busy schedule, try doing a set of planks while waiting for your kids to get ready in the morning or after changing your clothes when you come home from work. You can also add planks to your daily routine by doing a set of planks before brushing your teeth in the morning or while your breakfast is cooking.
Micro Workout #4: Tricep Dips
How to Do:
Tricep dips are a simple exercise that target the muscles in the arms and back. To do a tricep dip, start by sitting on the edge of a chair or bench with your hands placed beside you and your palms facing down. Lower your body towards the floor, then push back up to the starting position. Repeat for desired reps.
Benefits:
Tricep dips are an effective exercise that help build strength in the arms, shoulders, and back. They also engage the muscles in the chest, tricep, and biceps, making them a great full-body exercise. Regularly doing tricep dips can also help improve posture, increase muscle definition, and boost overall fitness.
Tips for Incorporating into a Busy Schedule:
To incorporate tricep dips into a busy schedule, try doing a set of tricep dips while on a conference call or while your food is in the microwave. You can also add tricep dips to your daily routine by doing a set of dips during your lunch break or before going home each day.
Micro Workout #5: Jumping Jacks
How to Do:
Jumping jacks are a fun and simple cardiovascular exercise that get your heart rate up and your body moving. To do a jumping jack, stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position with your feet together and arms at your sides. Repeat for desired reps.
Benefits:
Jumping jacks are a great cardiovascular exercise that can help improve cardiovascular health, boost energy levels, and increase endurance. They also engage multiple muscle groups, including the legs, arms, and core, making them a full-body workout in just a few minutes. Regularly doing jumping jacks can also help improve coordination, balance, and agility.
Tips for Incorporating into a Busy Schedule:
To incorporate jumping jacks into a busy schedule, try doing a set of jumping jacks during a TV commercial or while you're waiting for your kid’s bus to arrive at the bus stop. You can also add jumping jacks to your daily routine by doing a set of jumping jacks before at the top of each hour or just before going to lunch.
Final Thoughts
Micro workouts are an effective way to stay fit and healthy, even for those with busy schedules. Incorporating these short, simple exercises into your daily routine can help boost energy levels, improve focus and productivity, and promote overall physical health.
By taking just a few minutes out of the day to do a micro workout, you can improve your well-being, both physically and mentally. Whether you prefer squats, push-ups, planks, tricep dips, or jumping jacks, there are plenty of options to choose from. So, find the exercises that work best for you, and start incorporating them into your daily routine today!
