Let’s be real – start the year with “I’ll work out every day!” Do it from. The energy felt coveted, but in just two weeks, it’s giving off amazing vibes. And hey, you’re not alone – Lancet Global Health said nearly 50% of adults in India don’t get enough physical activity. But what if we told you that working out for five minutes might actually work?
It seems like? Even American media personality and businesswoman Kim’s trainer is a fan! “(They) target some of the largest muscles in your body,” said Senada Greca on Jay Shetty’s podcast On Purpose, promoting the five-minute workouts. Basically, it’s a power move.
Plus, receipts alert! A study in the British Journal of Sports Medicine found that intense exercise for a short period of time can seriously reduce the risk of cardiovascular problems. Enter micro workouts, the glow-up fitness trend you didn’t know you needed.
What is micro workout?
“Micro workouts are brief, high-intensity exercises that last only two to 10 minutes, with small movements performed several times a day that add up to a longer workout,” says fitness expert and author Vesna P. Jacob. ” “These are designed to fit seamlessly into your day at home or in the office, making fitness accessible to even the busiest of individuals,” says fitness expert Pranab Mehra.
The concept is simple – quality over quantity. These quick sessions focus on movements like squats, push-ups or planks, delivering effective results without the need for elaborate gym equipment. Sessions should not exceed 10 minutes to maintain intensity.
Why micro workout?
“The biggest benefit of micro-workouts is that they help you fit movements into your day, with just three to seven minutes of extra time,” says fitness expert Piyush Chauhan, “You can focus on three main fitness areas like cardio.” Can cover. “Strength and flexibility in one short session for a quick and balanced workout.”
Micro-workouts are easy to do anywhere because they don’t require equipment or much space, and they help you build consistent exercise habits.
“Whether it’s a five-minute bodyweight circuit during an office break or a brisk walk up a hill, doing it three times a week can increase strength and endurance by 20%,” Jacob explains.
Out with traditional workouts?
The primary difference between micro workouts and traditional workouts is time. While a traditional routine often requires 45 minutes to an hour of structured exercise, micro workouts transform the effort into just a few minutes of high-intensity activity.
Traditional workouts focus on progressive overload and longer durations to build muscle and stamina, while micro workouts are more about convenience and consistency, making them ideal for those who don’t have the time or money for extended gym sessions. There is a lack of inspiration.
Maximize Micro Exercise
Turn everyday tasks into small workouts – climb the stairs, do calf raises while brushing your teeth, do sit-ups while watching TV.
Aim to create a routine that works with your schedule. Even five minutes a day adds up over time.
Use apps or timers that can guide you through short, effective sessions like Tabata or HIIT circuits.
Combine these short exercises with stretches or yoga to increase flexibility and reduce stress.
10 Minute (Micro) Workout to Try:
Wall Push-Ups (1 minute)
Stand facing the wall, place your hands at shoulder height and move them in and out.
Builds arm and chest strength.
Sitting on a chair (1 minute)
Sit on a chair and then stand up. Repeat.
Connects the legs and glutes.
Glute Bridge (1 minute)
Lie on your back, bend your knees inward, raise your hips. Strengthens the lower back and glutes.
Standing calf raises (1 minute)
Stand on your toes, pause, then slowly lower your heels.
Builds leg strength and improves balance.
