Can you really get a solid workout in less than 15 minutes? Lots of fitness claims sound too good to be true but micro workouts may be the real deal.
What is a micro workout?
Finding the motivation and time to fit a workout into your day can be tough, but micro workouts only last four to 15 minutes. Short workouts have gained popularity in the past few years when many people were working from home and wanted to squeeze in some movement. They’re usually high intensity ― high intensity interval training, Tabata, or sprint interval training ― but they don’t have to be.
Are they effective?
You may think it’d be tough to reap the benefits of exercise in just 10 minutes but science says otherwise. According to a recent study in the Journal of the American Medical Association, increasing physical activity by just 10 minutes a day improves overall health and longevity, which could help prevent more than 110,000 deaths of people 40-85+ per year.
Here are a few more reasons to try a micro workout.
Just get started. If you don’t have a regular workout routine, micro workouts are the perfect way to start one. If you don’t have a lot of time, they’re a great way to get moving. A few minutes of movement is less intimidating than signing up for an hour-long class at your local gym.
Build a habit. Most of us can find 10 minutes in a day. Regularly scheduled activity is the best way to build a sustainable exercise habit. Eventually, you can add several 10-minute workouts throughout the day to multiply their impact.
Change it up. Maybe you’ve always wanted to try HIIT or barre. Micro workouts are the perfect way to give it a go. Short workouts let you add variety, which will keep you mentally stimulated and motivated to come back regularly. And if you don’t like a workout, you’re only in it for 15 minutes or less.
Feel good. Not only will you reap all the health benefits of exercise like a mood boost, increased strength and mobility, and potential weight loss, but you’ll have a sense of satisfaction from moving every day.
Ready to try a micro workout? Here’s one from Mike Sapp, Owner and CEO of Mike Sapp Fitness, that you can try at home.
- 20 push ups
- 20 bodyweight squats
- 30- to 60-second plank
Repeat three or four times with little to no rest between rounds.
Before you try any new workout, especially a high intensity one, check with your doctor.