If you’re short on time, try these mini workouts
Have you ever considered trying mini workouts? Is it even beneficial? The simplicity in its name may sound too good to be true but we have to trust the science. Fitness exercise that is spread out throughout the day is just as effective as a single continuous session of working out.
Mini workouts are a great method to fit exercise into our day without the 30 to 60 minute time commitment. By breaking up a continuous exercise routine into multiple smaller ones, these shorter sessions take the role of one lengthy workout.
Every week, adults should aim for a minimum of 150 minutes of moderate level aerobic exercise, or 75 minutes of strenuous intensity aerobic exercise, as stated by the Centers for Disease Control and Prevention (CDC). Strength training, full body workouts that target the major muscle groups, should be done at least twice a week.
Many people follow a fitness plan that includes one long workout session every day to hit these fitness goals. To achieve the same gains and the recommended amount of minutes, we can split up a larger session into many mini workouts. Here’s how to get started.
Make sure to plan ahead, schedule the workouts, and follow a format. The key is to fit in a short burst of activity several times throughout the day. The best thing about most of these mini workouts is that they don’t require any major gym equipment. These mini workouts can be anything from climbing stairs, lunges with your own bodyweight, pushups, situps, etc. Of course, dumbbells are always handy and would be a smart investment.
Below are a few mini workout guides that you can utilize. These only require about 10 minutes of your time. Feel free to research the listed workout if you are not familiar.
Mini Workout Plan 1 (10-minutes)
- 10 Bodyweight Squats
- 10 Pushups
- 20 Jumping Jacks
- Plank (20 seconds)
- 10 Glute Bridges
- Rest (20 seconds)
- Repeat for up to 10 minutes
Mini Workout Plan 2 (30-seconds each)
- Bodyweight squats
- Jumping jacks or high knees
- Plank
- Rest
- Repeat 4 to 5 times
Mini Yoga Plan
- Child’s Pose (2 to 3 repetitions, hold for 20 to 30 seconds)
- Cat-Cow (10 reps)
- Chair Pose (10 reps)
- Downward Dog (8 reps)
- Repeat for up to 10 minutes
Breaking up a longer workout into mini workouts can make it much simpler to find time to exercise. We’re all busy, and we know how crucial it is to fit in some exercise. You may rest assured that all of your time spent moving your body will add up, receiving many benefits from the fitness exercises. Before you know it, you’ll become stronger and feel healthier in no time!