Try Micro Workouts When Short on Time

Sangita Patel's “Fitness Tuesday” videos are all about staying positive while working out. 

In a recent video, she uses a single weight and a yoga mat to demonstrate different squat variations. The routine is perfect for beginners, easy to start, and most importantly, quick.

Each of Patel’s videos lasts about a minute, featuring everything from unique workouts to viral fitness challenges (such as balancing on one foot in a deep squat while putting on a sock).

Her inbox is full of messages from followers who either try the workouts themselves or share how even 60 seconds of exercise has positively impacted their day.

“If people don’t do my workouts, at least I’m getting them to stand up and do one of these challenges,” she says.

“Even if you can’t do it, you’re getting up to try it. And that tells me you’re willing to work out.”

Why Movement Matters

On average, Canadian adults spend 9.6 hours each day being sedentary.

This lack of movement can lead to heightened risks of mortality, cardiovascular disease, cancer, metabolic diseases, and musculoskeletal issues like knee pain and osteoporosis.

Even those who exercise outside of work hours aren’t immune if they spend the rest of their time sitting.

Current guidelines recommend accumulating at least 150 minutes of moderate-to-vigorous physical activity per week.

While this number can seem overwhelming, recent research has shown that you can gain many of the same health benefits by breaking your activity into smaller intervals, known as micro workouts or “exercise snacks," lasting 10 minutes or less—even as short as 60 seconds.

“You don’t necessarily have to hit 150 minutes in a traditional manner to maintain a beneficial level of activity for your health,” says Matthew Stork, a research scientist at lululemon. Stork co-led a study on “exercise snacks” during his tenure as a researcher at the University of British Columbia.

The Benefits of Micro Workouts

In a study conducted by McMaster University, 24 sedentary adults performed three vigorous stair-climbing sessions per day, separated by 1 to 4 hours of recovery, three days a week for six weeks.

The result? Small but meaningful improvements in cardiorespiratory fitness.

Another study, published in Nature in 2022, tasked 25,241 men and women (median age 61.8 years) with adding three one- to two-minute bouts of vigorous movement into their daily routines.

Nearly seven years later, there was a 38% to 40% reduction in all-cause and cancer mortality risk and a 48% to 49% reduction in cardiovascular disease mortality risk compared to participants who did not engage in intermittent vigorous movement.

The study highlighted that small doses of vigorous exercise can have “rapid and measurable effects on cardiorespiratory fitness,” impacting cardiovascular disease risk and possibly explaining the reduction in cancer mortality risk.

There are also mental benefits. Stork’s study, which had 12 sedentary office workers engage in brief stair-climbing exercises, found that these mini workouts began to alter movement habits.

During a one-week follow-up period, participants stood up from their desks more frequently on days they performed “exercise snacks” and were more inclined to incorporate movement into their daily activities.

Starting Small with Exercise Snacks

Overcome one of the biggest barriers—choice overload—by keeping a list of quick workouts on your phone.

Set a goal for how many times you’ll move each day.

Patel suggests prioritizing yourself. “You’re allowed to spend time on yourself. Your kids will be fine. The house will be fine.

Just take a moment. I always say, ‘If you can brush your teeth, you can work out.’ It’s all about consistency.”

When you're ready to begin, Michelle Dukowski, a health coach and co-founder of Toronto’s RedLeaf Fitness, recommends compound movements that use multiple joints and muscle groups.

Think bodyweight squats and pushups. “Keep your rests short and infrequent, and—with good technique—try to accomplish as many reps as you can.”

If you’re comfortable using weights, incorporate them. “The greater the stimulus, the more change it will cause in your body,” Dukowski adds.

For exercise snacks, aim for anything that gets you moving consistently for 60 seconds. If you're new to working out, start with a brisk walk.

If that’s too easy, try stair climbing, burpees, kettlebell swings, or bodyweight squats.

Beginner-Friendly Micro Workouts

Bodyweight Workout: Set a Tabata timer (20 seconds of work followed by 10 seconds of rest for four minutes). Alternate between bodyweight squats and pushups:

• 20 seconds of squats
  
  

• 10 seconds of rest
  
  

• 20 seconds of pushups
  
  

• 10 seconds of rest
  
  

Repeat for a total of four minutes.

Dumbbell Workout: Use a pair of dumbbells at a challenging but manageable weight for a seven-minute workout. Complete as many rounds as possible of:

• 20 alternating lunges
  
  

• 15 bent-over rows
  
  

• 10 overhead presses
  
  

• 5 burpees
  
  

At the seven-minute mark, put the dumbbells down and do as many sit-ups as possible in 60 seconds.

Ready to take the next step? Start incorporating these micro workouts into your routine and feel the benefits in no time!

Source: theglobeandmail

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.