Don’t have time to work out at the gym? Does an hour-long class seem too restrictive? Want to break up your teleworking days with a quick and effective workout? Micro workouts for busy professionals are the perfect solution for making the most of every minute of your free time to train.
We have the solution for you: micro-workouts! This is the latest trend straight from the US that could attract many followers…
Micro Workouts for Busy Professionals: What is a micro-workout?
A micro-workout, also known as micro-training or nano-workout, is a mini workout that lasts a very short time, usually between 3 and 20 minutes. They can even last less than a minute!
Most of the time, you don’t need any equipment. The goal is to incorporate micro-workouts into your daily routine: during your coffee break, while waiting for an appointment, when you’re heating up your meal in the microwave, during commercials, etc.
10 Good Reasons to Start Micro Workouts for Busy Professionals:
1. Create a habit
2. Find a way to exercise regardless of how much time you have available
3. Break up the monotony of the day
4. Boost your mood and energy levels
5. Train anywhere, anytime, without equipment
6. Added together, micro-workouts throughout the day can total an hour
7. Ideal for getting back into exercise by starting slowly
8. Faster recovery time than with a traditional workout
9. Save money by not having to sign up for a gym or hire a personal trainer
10. Effective when done in HIIT (High Intensity Interval Training) format
Micro-workouts: only effective at high intensity
Micro-workouts are only effective if they are performed at high intensity!
Studies have shown that a 10-minute high-intensity workout is as effective as 50 minutes at moderate intensity, particularly in terms of cardiovascular health.
It also appears that this type of training, performed several times a day, can reduce the risk of mortality.
To perform micro-workouts effectively, you need to give it your all! If you work at high intensity, outside your comfort zone, you will burn more calories, even after the micro-workout!
This is called the afterburn effect.
The disadvantages of micro-workouts
There are, however, a few disadvantages to micro-workouts:
1. Warm-ups are not always done properly, which can lead to injury.
2. It can take time to change your habits and develop the “micro-workout reflex.”
3. People who don’t already exercise won’t have a professional to correct their movements.
4. These micro-workouts are usually done alone, which can impact motivation or intensity levels.
5. They can be done anywhere, but it’s hard to imagine doing push-ups and burpees on the subway or in a queue!
6. If you give it your all, you’ll need to add shower time to your workout time!
10 Examples of Micro Workouts for Busy Professionals:
There are endless possibilities for micro-workout formats! It all depends on how much time you have, your preferences, your fitness level, your goals, and the space and equipment you have available.
For example, you could do 10 push-ups every time you have a minute to spare.
By the end of the day, you could have done 100 push-ups! And by the end of the week… we’ll let you do the math!
Here are ten examples of micro-workouts lasting 4 to 8 minutes that you can easily add to your daily routine.
Micro-workout number 1
The estimated total time for this bodyweight micro-workout is between 4 and 5 minutes. Perform the movements quickly while maintaining good technique.
-30 jumping jacks
-20 push-ups
-30 seconds of running in place
-10 squat jumps
-30 seconds of running in place
-20 push-ups
-30 jumping jacks
Micro-workout number 2
This micro-workout is based on Tabata training: 20 seconds of effort and 10 seconds of recovery. Use a Tabata timer on your phone to help you.
Total time: 4 minutes.
-Burpees for 20 seconds
-Rest for 10 seconds
-Mountain climbers for 20 seconds
-Rest for 10 seconds
Repeat 4 times
Micro-workout number 3
Do you have a staircase with ten or more steps near your workplace or home?
Do this micro-workout for 5 minutes, gradually increasing the speed at which you climb the stairs. You’ll soon feel the cardio workout kicking in!
Micro-workout number 4
This fourth micro-workout requires 40 seconds of effort and 20 seconds of recovery. Those who are more trained can do active recovery by getting into a front plank position on their hands.
We are still using the HIIT format, so give it your all during the work phases!
Workout time: 8 minutes
-Alternating lunges for 40 seconds
-Recovery for 20 seconds
-Wide push-ups for 40 seconds
-Recovery for 20 seconds
-Sumo squats for 40 seconds
-Recovery for 20 seconds
-Close push-ups for 40 seconds
-Recovery for 20 seconds
Complete 2 rounds
Micro-workout number 5
You will need a jump rope for this 7.5-minute micro-workout. It’s compact, easy to carry, and very effective for cardiovascular training!
-1 minute of jumping rope
-30 seconds of V-ups
Repeat 5 times
Micro Workouts For Busy Professionals
Micro-workout number 6
This descending pyramid workout combining jumping jacks and squats will give you a cardio workout and strengthen your lower body.
Estimated total workout time: between 5 and 7 minutes
-50 jumping jacks
-50 squats
-40 jumping jacks
-40 squats
-30 jumping jacks
-30 squats
-20 jumping jacks
-20 squats
-10 jumping jacks
-10 squats
Micro-workout number 7
This micro-workout will appeal to runners. Duration: 7 minutes
-Minute 1: jogging
-Minutes 2 and 3: alternate between 15 seconds of moderate running and 15 seconds of jogging
-Minutes 4 and 5: alternate between 15 seconds of sprinting and 15 seconds of jogging
-Minute 6: jogging
Micro-workout number 8
This 6-minute bodyweight micro-workout can be done anywhere, anytime! More experienced exercisers can do jumping lunges instead of alternating lunges.
-Knee lifts for 30 seconds
-Burpees for 30 seconds
-Alternating lunges for 30 seconds
-Commando for 30 seconds
Do 3 rounds
Micro-workout number 9
Are you at work and working behind a computer? No problem, you can do this micro-workout throughout the day, whenever you have a 5-minute break!
-Squats x30
-Triceps on chair x30
-Side lunges x30 (15 on each side)
-Push-ups on chair x30
Micro-workout number 10
The Tabata format is particularly useful for micro-workouts. Here is one last example of Tabata. Adjust it according to your goals, preferences, and fitness level.
-Surfer squats for 20 seconds
-Rest for 10 seconds
-Bear crawls for 20 seconds
-Rest for 10 seconds
Repeat 4 times
For or against micro-workouts?
For! This type of training is particularly useful for busy people who don’t have a full hour to go to the gym, cycle, or run.
For it to be effective, it is essential to do these micro-workouts several times a day and to step outside your comfort zone.
It is on this last point that you need to be careful: be careful not to go too fast in the first minute and make sure you are sufficiently warmed up…
