You’ve probably seen infomercials and advertisements for amazing exercise routines and lifestyles that can completely revolutionize your fitness.
Only one problem.
Many require a lot of time, serious dedication, and can be pretty expensive, too. But what if you don’t want to spend a ton of money? What if you can’t reliably commute to some gym or fitness studio? What if you simply don’t have that much time to completely revamp your life?
This is where micro-workouts become key.
With micro-workouts, you can squeeze in quick, noticeable benefits on the go. Do you travel for work? Want to get in a little sweat on vacation? Feeling pent up sitting at your desk all day at the office? Whatever the case may be, these short-lasting blood pumpers are perfect for any setting.
You don’t need barbells or treadmills or overpriced equipment. All you need is your body – and perhaps an inexpensive resistance band – and you’re ready to work.
Let’s cover the top micro-workouts you absolutely need to try, starting today.
EMOM stands for Every Minute on the Minute, and what that means is squeezing the most out of the limited time you have. The beauty of EMOM is that it’s not exercise-specific. You can pick whatever activity you prefer. The important thing is: you don’t dilly dally.
Pick your exercise, crank out a rep in under 60 seconds, rest the remainder, then repeat. It’s brief, but it’s effective, and whether you’re doing a few burpees, a good amount of pushups, or a whole lot of squats, aim for eight to 12 rounds.
At 60 seconds per round, that’s under 12 minutes of actual exercise, not including your rest. And again, the great thing is, you can do EMOM basically anywhere. In the hotel, sitting in the backseat, or just out and about.
EMOMS are great because they can shed fat and build endurance faster than slower-paced cardio. This also improves your metabolic conditioning, while still keeping you fresh and feeling strong for any obligations during your day. A great way to burn calories, get fit, and still be ready to tackle your life!
RELATED: Who Says You Need A Gym Membership: Simple Workouts You Can Do Anywhere
Tabata jump rope basically takes the traditional jump rope we all know and throws in a special spin. With the Tabata version, you’re essentially going all out. You go hard for 20 seconds, you rest and shake it out for 10 seconds, and then you repeat. If you do eight repetitions, that comes to only four minutes of exercise, making this routine perfect if you’re tight on time.
Best yet, you can do Tabata jump roping almost anywhere. On the motel balcony, in a park, at the gym, even in the airport or mall, so long as you aren’t embarrassed and security doesn’t stop you…
The point is, it’s easy to bang out. You can always change it up as you go. You may choose to jump high, jump fast, or do some footwork. Some people like to alternate high knees for some extra variety. The main goal is to get the blood pumping.
Studies show that just 12 weeks of this form of high-intensity interval training can reduce body fat, boost cardiorespiratory fitness, and increase your much-needed daily step count. Over time, this exercise has also been linked to lower blood pressure and sharper cognitive ability.
While it sounds like a board game, ‘desk jenga’ is all about making the most of the least. Based on isometrics – where you hold a muscle contraction without movement – desk jenga activities are perfect for getting in shape when you’re just sitting around.
Think planks or wall sits. Have some downtime at your desk at the office? You can start by gripping the chair arms and pressing down. Or, you could squeeze your glutes in the middle of a Zoom call (just make sure you don’t make it obvious).
When doing these isometrics, aim for 20-60 seconds, and try for three to five rounds. Overall, it shouldn’t be longer than five minutes. It’s ideal for long rides or office marathon sessions.
The benefits are pretty neat, too. When you do these static squeezes, they’re essentially priming your body for power. They can also reduce soreness, helping keep you injury-proof. With chronic engagement, desk jenga can reduce blood pressure by as much as 10 mmHg systolic as well. It’s also a great way to enhance your joint control, which can mimic heavy lifts without all the burden.
For a simple five-minute desk circuit, consider the following:
Once you’ve completed the three holds in succession, rest for 15 seconds. Then repeat. With three repetitions and rest breaks, you’ll be quietly sculpting that body no matter where you are!
No, not that band-aid. We’re talking about a resistance band that’s smaller than your socks. And with these simple bands, you can pull, row, and press for maximum benefits. Just try to dedicate 30 to 45 seconds per move, with minimal rest. It’s just five minutes of exercise, but you’ll definitely feel the burn!
The reason these bands work is that they basically act like free weights. This triggers hypertrophy – an adaptation to stress – as well as increased strength.
In some randomly controlled trials, consistent use of circuit bands can reduce visceral fat by as much as 14 percent – a significant amount. Not to mention, better insulin sensitivity, which is key to preventing diabetes.
And if you vary your tension from time to time, this will force your muscles to adapt to changing stressors. A great way to spike calorie burn and keep workouts interesting.
Good brands to consider include TheraBand, TRX, and Fit Simplify.
Last but not least is the flow state.
In other words, holds and twists that, when combined, can target flexibility, mobility, and strength. These maneuvers include things like bird-dog reaches, cat-cows, and seated spinal twists. For each one, try to aim for 45 seconds apiece, in four to six moves. It’s a great way to unwind those deep-seated knots, especially if you have a job where you sit at a desk all day.
With these core-mobility mixes, you can even ease your back pain while increasing your agility. It’s not only good for the everyday working man or woman, but perhaps even better for athletes looking to increase speed and explosiveness.
Consider the following six-minute routine to get the most benefits:
By applying these micro-moves and workouts, you’ll find that it’s way easier to boost your fitness without working out for countless hours on end. Believe it or not, longer is not always better.
So next time you feel pressured to hit hard, endless workouts in the gym, don’t be!
Even if you’re busy as can be, by taking just minutes out of your day, every day, you can start the clock on your fitness journey. The science backs it, and your results – with consistency – will speak for themselves.
Ditch the excuses and get on the move. You’ll be glad you did.
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