MICRO WORKOUTS : BIG BENIFITS

MICRO WORKOUTS – WHAT ARE THEY?

If you’ve heard the term ‘micro workout’, you might be wondering what that means. Micro workouts are exactly as they sound – they are short (micro) bursts of exercise that you can do in your own home whenever you have a few minutes to spare. Unlike traditional workouts that require special equipment, micro workouts utilize things that you already have around your home. For example, you can lean into your counter and do push-ups.

One of the most important aspects of micro workouts is that they space out sets. So instead of doing a full workout all at the same time where you target a variety of muscle groups, you only target one muscle group at a time. You then space out different sets throughout the day, with different sets targeting different muscle groups. This creates a much longer rest interval than traditional workouts.

BUT WAIT A MINUTE! HOW CAN SHORT BURSTS OF EXERCISE POSSIBLY BE AS GOOD AS AN HOUR AT THE GYM?

Micro workouts are short sets of exercise that you do once, or several times a day. The theory is that by the end of the day, you’ve put in a full workout; you just didn’t do it all at once. For example, maybe you targeted your legs in your morning micro workout (by doing sets of lunges), then you targeted your abs after lunch (by doing sets of couch sit-ups) and then you targeted your arms after dinner (by doing counter push-ups.) By the end of the day, each muscle group has had a workout; the muscle groups just weren’t worked in tandem.

The beauty of micro workouts is that you don’t have to schedule big blocks of time to go to the gym. Instead, you simply do your different, complete sets here and there throughout the day. These sets add up. And yes, you can build muscle and become more fit by doing micro workouts.

Some micro workouts suggest that you do very short bursts of exercise throughout the day, and that you split up your sets. This type of micro workout is really micro, and may only involve a few minutes (or one set) at a time. However, for maximum benefit, we suggest focusing on one muscle group at a time and doing a full set (4) of reps (10) per micro workout. This type of micro workout can last anywhere between 10-15 minutes.

EXAMPLES OF MICRO WORKOUTS

To make the most out of your micro workout, focus on ONE muscle part per micro workout. Let’s say you want to target your chest and shoulders. Then your micro workout would be 4 sets, (10 reps in each set), with a short break in between each set. The 4 sets would all be done back-to-back, giving you a small, but effective workout that targets a specific muscle group.

Here are some more examples micro workouts:

·         To target abdominal muscles: 4 sets of couch sit-ups with 10 reps in each set.

·         To target leg muscles: 4 sets of leg lunges with 10 reps in each set.

·         To target back muscles: 4 sets of pull ups with 10 reps in each set.

·         To target bicpes: 4 sets of bicep curls with 10 reps in each set.

·         To target calves: 4 sets of double-leg calf raises with 10 reps in each set.

You can get creative with your micro workouts! You can incorporate just one micro workout into your day, or several, depending on your fitness level and fitness goals. You might even want to do several micro workouts one day, and then just one micro workout on a different day. It’s YOUR workout, so do what works for you! And feel free to try out a variety of different exercises to see which ones you like. If you try an exercise and don’t like it, then find a different exercise. You are far more likely to do micro workouts if you enjoy them, so find workout exercises that work for you.

WHAT ARE THE BENEFITS OF MICRO WORKOUTS?

Micro workouts have many benefits, but here are the most significant.

·         Efficiency. Let’s say you want to do an hour-long workout at the gym. Towards the end of the workout, you will likely fatigue, and might not fully benefit from the exercises towards the end of your workout. But with micro workouts, your body and muscles won’t fatigue because the workouts are short with long periods of rest in between. So, one benefit of micro workouts is efficiency – your workout becomes more efficient.

·         Mobility. Let’s face it, most people spend too much time sitting. The problem with going to the gym for a full hour is that it creates the mindset that ‘you’ve put in your time so now you can rest.’ This can cause long periods of sitting, which we know is not good for our bodies. (We’re looking at you Mr. Sitting Disease and Ms. Couch Potato Syndrome!) But with micro workouts, because you are doing them throughout the day, you will become more active. So micro workouts will actually keep you moving MORE OFTEN than traditional workouts at the gym.

·         Ease. As mentioned, micro workouts utilize what you already have around your home. Exercises can be as simple as jumping jacks, burpees, or squat presses. The whole point with micro workouts is to get moving, so you can do whatever exercises work for you in the comfort of your own home.

Want to learn more about micro workouts? We’ve attached a short video that explains micro workouts in better detail, so go ahead and take a look!