These days, it can be extremely difficult to find time to exercise, even if you’re retired. Our modern lives are so busy that many of us push working out to the side. If you have demanding schedule but want to get in shape, micro-workouts may be the key.

What are Micro-Workouts?

While the word itself is a loose term, micro-workouts are generally short, but intense, exercise routines. Sometimes called nano-workouts, most last anywhere from mere seconds to 10 minutes.

“There’s no way these could help me,” you say? You’re right… if you do them once and stop. The trick behind getting results from these mighty mini-sessions is doing them multiple times a day.

What are the Benefits of Micro-Workouts?

One key feature of micro-workouts is that they are short and easier to work into your schedule. Even the longest ones only average about 30-minutes total each day (three 10-minute workouts).

They’re are also a great “entry-level” fitness plan, especially for those who may have a more sedentary lifestyle. While they won’t get you running marathons, micro-workouts can start you on the path to better health.

Micro-workouts aren’t as demanding as regular exercise, but may be as effective when you push yourself.

That brings us to an oft-repeated sentiment about micro-workouts: They’re better than nothing. This statement is truer than you probably think. Micro-workouts aren’t as demanding as regular exercise. You may have to do a minute of intense exercise, but at least you don’t have to jog for an hour! Furthermore, studies have found that a 10-minute workout with one minute of high intensity is as effective as a 50-minute workout at a moderate pace.

What are Some Examples of Micro-Workouts?

Some of the most common micro-workouts are high-intensity interval training (HIIT) routines. HIIT sessions tend to involve several micro-workouts grouped together. They have a 2:1 ratio for exercise to rest, so for every two seconds of intense exercise, you have one second of rest.

Nearly any exercise can be utilized in a mico-workout routine, as long as you can do it quickly and push yourself. For example, let’s say you have a few minutes before your favorite show is on and want to fill the time. Hop up from the couch and cycle through these exercises:

  • 30 jumping jacks
  • 20 push ups
  • Jog in place for 30 seconds
  • 10 squats
  • Jog in place for 30 seconds
  • 20 push ups
  • 30 jumping jacks

This routine should take between four to five minutes to complete and will get you working and burning calories. For added benefits, do it again during commercials! You can even change it up with pretty much any exercise you can imagine.

To learn more specific micro-workout regimens, check out the Further Reading section below.

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Micro-workouts may seem short, but they get you exercising, even on a busy schedule. Whether you have five minutes or an hour, they’ll help move you forward in your fitness journey.

Further Reading

Bustle — 7 Micro Workouts That Are Super Effective If You Don’t Have Much Time to Exercise
Foodie Fitness — No Time to Work Out? 10 Micro Workouts to Help you Get Fit
Inspiyr — 8 Simple Nano Workouts You Can Do Anywhere
Z Living Network — 3 Quick Micro Workouts You Can Do Anywhere