Have you been too busy to stick to your workout lately? Trying to keep up with all aspects of life, like relationships, doing well in your career, and taking care of yourself can be challenging. Trying to squeeze in a quick gym session can seem like a dream, but it doesn’t have to be this way.
Introducing micro workouts, a quick, intense, and highly beneficial practice to help ward off sedentary, which can lead to severe health conditions.
Let’s take a look at micro workouts benefits and a detailed 28-day micro workout plan to turn your dream into a reality!
What are Micro-workouts?
Micro-workouts are short, high-energy workouts that can be done throughout the day, no matter where. These workouts focus on breaking down into smaller, more manageable sessions. These quick burst-like workouts are intended to raise your heart rate, stimulate muscles, and give similar health advantages to regular-length workout sessions.
High-intensity interval training (HIIT) is the foundation of micro workouts. With HIIT, you alternate between short, intense physical activities with brief intervals for resting or lower-intensity exercises. Studies show that high-intensity interval exercise can improve heart health, increase metabolism function, and encourage fat loss [PubMed Central].
What are the Benefits of Micro Workouts?
1. Boosted Metabolism
These exercises increase your metabolism, which allows the body to burn calories during the day. This is especially helpful if you are planning on losing or maintaining weight.
2. Time-efficient
One of the micro-workout’s best qualities is its time-saving. Because there isn’t a set time limit or time of day to do microworkouts, you can slip one in whenever you have a few spare minutes. This method provides even the busiest of people time for a quick session.
3. Reduced Sedentary Time
Several health problems have been connected to sedentary behavior. Doing micro exercises can help break up the habit of staying seated or idle most of the day. By taking these short breaks, it can help improve your general health.
4. Consistency
Maintaining consistency is crucial when trying to reach your fitness goal. Micro workouts are easy to add to your everyday life and have a shorter time between intervals – this makes doing these 5 to 15-minute workouts at home or by the office more consistent.
How to Add Micro Workouts Throughout the Day
Here are some fun and creative ways you can incorporate micro workouts:
- Do desk exercises – A microexercise such as desk push-ups can be done by sitting at your desk; if you have a gap, try some of these: seated torso twists and leg lifts.
- Commuting – if you commute to work and back, try to walk or cycle part of the way.
- Climb stairs – Taking the stairs instead each time can be a fantastic micro-workout.
- Commercial breaks – When you’re watching TV and a commercial break comes on, take this time to do a micro workout by performing squats, planks, or jumping jacks.
- Waiting in line – When waiting in line wherever, try to sneak in some glute squeezes, toe lifts, and other inconspicuous exercises.
- Kitchen counter workout – While waiting for your food or cooking, do leg lifts, calf raises, or wall push-ups.
- Lunchtime walks – whether working in an office or at home, try to go on a walk during this time. It can also be a good mental break.
Your 28-Day Micro Workout Plan
Week 1: Full Body Workout
Day 1
- 2 sets, 30 seconds each
- Jumping jacks
- Push-ups
- Bodyweight squats
- Plank hold
- Rest for 30 after each set
Day 2
- 40 seconds active, 20 seconds rest
- Squat pulses
- Wall sit
- Reverse lunges
Day 3
- 30 seconds each, 3 sets
- Plank shoulder taps
- Russian twists
- Flutter kicks
Day 4
- 5 minutes of stretches focused on shoulders, back, and hips.
Day 5
- 30 seconds each, 3 sets
- Push-ups
- Tricep dips with a chair
- Superman hold
Day 6
- 20 seconds active, 10 seconds rest, 4 sets
- High knees
- Burpees
- Mountain climbers
Day 7
- 5 to 15 minutes of gentle stretching or yoga
Week 2: Up the Intensity
Day 8
- Repeat day 1, aim for 3 sets
Day 9
- 45 seconds active, 15 seconds rest
- Lateral lunges
- Glute bridges
Day 10
- 40 seconds each, 3 sets
- Bicycle crunches
- Plank-to-side plank
- Leg raises
Day 11
- 5 to 15 minutes of yoga focusing on the hamstrings
Day 12
- 40 seconds, 3 sets
- Pike push-ups
- Diamond push-ups
- Superman pulses
Day 13
- Repeat day 6; aim for 5 sets
Day 14
- 15 minutes focus on stretching and mobility
Week 3: Feel the Burn
Day 15
- 40 seconds active, 20 seconds rest
- Squats
- Jumping jacks
- Push-ups
- Plank with shoulder taps
Day 16
- 30 seconds each, 3 sets
- Glute bridges
- Lateral step-ups
- Bulgarian split squats
Day 17
- 45 seconds active, 15 seconds rest
- V-ups
- Russian twists
- Plank with knee taps
Day 18
- 5 to 15 minutes of yoga or foam rolling
Day 19
- 30 seconds each, 3 sets
- Tricep dips
- Push-ups to plank
- Superman hold
Day 20
- 20 seconds active, 10 seconds rest, 6 sets
- Burpees
- Plank jacks
- High knees
Day 21
- Stretch and breathe
Week 4: The Big Finish
Day 22
- 40 seconds active, 20 seconds rest
- Plank-to-side plank
- Jumping lunges
- Push-ups
- Squats
Day 23
- 30 seconds each, 3 sets
- Jump squats
- Glute bridge hold
- Step-ups
Day 24
- 40 seconds each, 3 sets
- Leg raises
- Bicycle crunches
- Plank with leg lift
Day 25
- Light yoga or long walk
Day 26
- 45 seconds active, 15 seconds rest
- Push-ups
- Superman hold
- Tricep dips
Day 27
- 20 seconds active, 10 seconds rest, 6 sets
- Burpees
- High knees
- Mountain climbers
Day 28
- Stretch, breathe, and be proud of your progress!
Conclusion: All About Micro Workouts
Micro workouts are an excellent choice for many individuals; however, if you have any health conditions, you must check with a healthcare professional to ensure these exercises are good for you. When deciding to start doing micro workouts, listen to your body and not over-exhaust yourself by doing them too frequently or if your body is already tired [Hospital for Special Surgery]. Following the 28-day plan above, you can keep track of your daily workouts and know when to rest and how much to do.
FAQ’s:
What are micro workouts, and how do they work?
Micro workouts are quick and intense workout sessions done a few times throughout the day. They are designed for individuals who have a busy life and struggle to carve out time for the gym or long workouts.
Are micro workouts effective for weight loss and fitness?
Yes, micro workouts have been known to help with weight loss and achieving fitness goals.
How many micro workouts can I do in a day?
The number of workouts you can do a day mainly depends on your level of fitness and endurance. However, you can generally aim for 3 to 5 sessions a day.
What is a 28 day micro workout challenge?
A 28-day workout is a fitness program with exercises, including burpees, lower-body workouts, stretching, and more. The sessions are often 3 to 5 times daily and last 28 days.
Can micro workouts replace longer exercise sessions?
No, micro workouts cannot entirely replace longer workout sessions. Longer workout sessions help to speed up fitness and weight loss and focus on the entire body. But micro workouts are a good way to stay active in between busy schedules.
What are some easy micro exercises to start with?
Here are some examples of micro exercises you can try:
> Body weight squats
> Jumping jacks
> Chair dips
> Push-ups
> Jogging in one place
> Stair running or speed walking
> High knees
> Burpees
> Spiderman hold
> Plank
