Are you always looking for a good time to do a long workout, but never seem to find one? It’s time to consider micro workouts. These are quick workouts that take no longer than twenty minutes and are easy to fit into your busy schedule. They help you become more physically active, build new muscles and boost your energy in just a few minutes.
There are micro-workouts that can be done even when you’re at home, working in the office or traveling for business. In this article, we’ll introduce you to five different dynamic micro-workout programs that will change your life at any moment, without you having to commit to any specific timing. But first things first: what are micro-workouts?
What are micro-workouts?
Micro-workouts are short intervals of exercises that last no longer than twenty minutes each. The time required distinguishes them from normal training sessions. For example, you could choose to jump rope and then do squats in one spot before alternating between jogging up and down the same spot.
This keeps you moving throughout the day. If your day is hectic, you can do these exercises early in the morning, during your lunch break or even late at night.
The advantages of micro-workouts
Micro-workouts have numerous benefits. First and foremost, they help to keep your cardiovascular health at a good level. The heart rate increases when you exert yourself for even a few minutes, and this is important for our heart.
Secondly, micro workouts make our muscles stronger. Push-ups or squats target different muscle groups
Thirdly, micro-training helps to reduce stress levels. You might be interested to know that repetitive movements make people happier and thus reduce stress. Finally, these exercises are very flexible as you can easily fit them into your busy daily schedule.
5 micro-workout programmes that will change your day
1) 10-minute dumbbell circuit training
You can do a 10-minute dumbbell circuit where you use the dumbbell as a means of developing strength: Bicep curls, tricep dips and shoulder presses. Start with bicep curls, hold the dumbbell in each hand and lift it towards your shoulders for 30 seconds. Then switch to dips followed by shoulder presses.
Repeat each exercise three times as a circuit workout that targets many muscle groups and improves strength.
2) 7-minute cardio blast
The best way to get your heart rate up is to do a 7-minute cardio sprint, which includes jumping jacks, running in spot and stair climbing. Start by taking a minute to do jumping jacks. Jump with your legs wide apart and arms stretched over your head
Next, run in spot for one minute, bending your knees and pumping your arms. Then find a staircase to climb up and down for one minute and repeat this exercise twice.
3) 5-minute core workout
The 5-minute core workout trains the core muscles and includes plank, mountain climbers and Russian twists. Start with a plank exercise. Get into a push-up position and keep your body straight. Hold for one minute and increase this over time.
Finally, there are the Russian twists, where you sit on the floor with your knees bent, lean back slightly and turn your upper body to the left and then to the right.
4) 8-minute kettlebell exercise
An eight-minute kettlebell routine uses a kettlebell to work all parts of the body. This routine includes goblet squats and rows as well as swings. Start by activating the swinging bells. Place both hands on either side of the handle of the bell and lift it until you reach your chest between your legs. For one minute. Now follow with goblet squats; place the bell at chest level against you while you squat down for one minute and then back up again.
Finally, perform the kettlebell row exercise, where you bend forward and hold a kettlebell in one hand, pulling it towards your chest area for about a minute. This type of exercise helps you to develop strength and power.
5) 16 minutes Lower Body Blast
A program for the 16-minute Lower Body Blast – muscles such as squats, lunges and calf raises are trained. Start with squats. Stand with your feet hip-width apart, look forward and lower your body as if you were sitting on a chair. This movement should last for one minute.
Then do forward lunges. Bend both knees until they form a 90 degree angle as you walk one foot forward or backward; do this for one minute with each leg (right side). Next comes the calf press; put the weight on your toes by lifting your heels off the floor. Repeat this exercise for just one minute, but keep doing it until something feels better.
How to incorporate micro-workouts into your daily schedule
Adding a small fitness routine shouldn’t be difficult. Starting your day with a five-minute bodyweight workout can help. You can do seven minutes of cardio during your lunch break or incorporate twenty minutes of strength training with dumbbells and/or kettlebells before bed. These workouts add up and will help you achieve your fitness goals eventually. They are also easy to keep up with and sustain over the longer term.
Conclusion
Micro workouts are perfect for staying fit and healthy even with a busy schedule. Using equipment from Carbyne Fitness, easily incorporate them into your daily life. These five micro workouts can transform your day in under 20 minutes if done regularly. Remember, consistency is key in fitness, so make exercise a habit. These short bursts of activity lead to improved workout performance and overall well-being. Start your fitness journey today with a micro workout routine and stay active throughout the day.
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