Micro workouts are another name for mini workouts. “Time is a huge barrier to exercise. With so many responsibilities competing for a time slot on the calendar, time is a commodity people are challenged to part with,” says Jill Quinn, PT, a personal trainer and health coach at QuinnEssentials Wellness Solutions. This, she says, is where micro workouts come in. “If you don’t have 15, 30, 45 or 60 minutes for a workout, break it into ‘snack size' sessions,” she recommends. Certified personal trainer Kim Perry, CPT, is also a fan. “Mini workouts are a great way to stay active—especially when you're short on time or trying to build a consistent fitness habit. They’re perfect for busy mornings, work breaks or as a way to get your body moving after sitting too long. Even a few minutes of intentional movement can boost circulation, energy and mood,” she says.Related: Peloton Trainers Say You're Probably Overlooking This Simple Workout Tip
3 Micro Workouts To Try
To keep your micro workouts interesting, Quinn recommends creating a “movement menu,” AKA a list of exercises to choose from. Below are three micro workouts both trainers say can be beneficial.
2. Calf raises
How to do it: Stand up straight with your hands at your sides and shoulders pushed back. If you have dumbbells, you can hold one in each hand to intensify the move, but it’s not necessary to include them. Raise your heels off the floor, contracting your calves. Then, slowly return to the starting position. Repeat for 60 seconds.What the benefits are: “Calf raises target the muscles in the lower legs, which play a big role in balance, walking and running,” Perry says. Quinn adds to this, explaining that calf raises also help strengthen ankles and improve balance. “They support walking, hiking, running, jumping and dancing. So basically, calf raises make life better because they help us do more of what we love, with the people we love,” she says.
3. Push-ups
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Remember, some movement is better than none at all. Don’t let the fact that you may not have time for a full-on workout routine prevent you from moving your body. “Short workouts can add up to big results if you do them regularly. Movement is movement—whether it’s two minutes or 20—and every rep is a step toward a stronger, healthier you,” Perry shares.
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Sources:
Jill Quinn, PT, personal trainer and health coach at QuinnEssentials Wellness SolutionsKim Perry, CPT, certified personal trainer Read More Details
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