What are micro workouts?
Micro workouts are short, intense training sessions designed to deliver maximum benefits in the shortest possible time. They owe their increasing popularity to their effectiveness and adaptability to modern lifestyles. Importantly, they require no specialized equipment or training space – they can be done virtually anywhere.
What makes micro workouts so effective? Since they rely on the interval training method, they boost calorie burning not only during the session, but also long after it is completed. Thanks to their intensity, micro workouts stimulate the metabolism and the increased metabolic rate persists long after the training session is over. In addition to enhancing the metabolic rate, micro workouts engage various muscle groups, contributing to overall fitness and endurance.
Why should you consider micro workouts?
Micro workouts offer a number of benefits for the physically active:
Time efficiency
Micro workouts provide significant benefits in exercise sessions of just 20 minutes a day, making them the perfect choice for those with busy lifestyles.
Intensity and calorie burning
By using interval training, micro workouts sustain calorie burning long after the session is over.
Available 24/7
Micro workouts can be done virtually anywhere – no specialized equipment or exercise space is necessary.
Targeting various muscle groups
A workout which engages the whole body improves overall fitness and performance.
Ease of use
20-minute workouts, which can be done virtually anywhere, have a much lower "entry threshold" than long scheduled training sessions – especially on the days when you just do not feel motivated enough.
Diverse exercises
You cannot go through all of your familiar standard exercises during a 20-minute workout, so each session can be different without getting boring too quickly.
Suitable for different fitness levels
Micro workouts can be useful to both beginners and advanced athletes. The level of difficulty can be easily adjusted to suit your needs.
Micro workouts in practice
The use of micro workouts is very simple – just 20 minutes a day is enough. Various interval training methods can be used to set up a micro workout plan (e.g. Tabata – which means that you work for 20 seconds, then rest for 10 seconds and repeat this 8 times for a total of 4 minutes). Your micro workout plan can also include typical strength exercises, interspersed with fitness exercises.
See what a sample micro workout plan for a full week might look like. Don't forget to warm up properly before exercising to minimize the risk of injury.
See also: “12 stretching exercises to prevent injury”.
Monday: Strength workout
- Deadlift with dumbbells – 3 series of 12 repetitions
- Weighted squats – 3 series of 15 repetitions
- Plank – 3 series of 60 seconds
Tuesday: Interval training
- Sprint in place – 4 series of 50 seconds each
- Push-ups – 4 series of 15 repetitions
- Rope skipping – 4 series of 50 seconds each
- Standing overhead dumbbell press – 4 series of 15 repetitions
Perform one series of each exercise at a time, with a 10-second break between each exercise.
Wednesday: Mobility workout
- Cat camel stretches – 3 series of 20 repetitions
- Transitions from a supported kneeling position to a downward facing dog – 3 series of 10 repetitions
- Roll down/roll up – 3 series of 10 repetitions
- Forward fold to deep squat (holding your toes) stretch – 3 series of 10 repetitions
- Lying single knee to chest stretch – 2 series of 30 seconds per leg
- Lying glute stretches – 2 series of 30 seconds per leg
Thursday: Strengthening training (isometric)
- Parallel squats – 3 series of 30-60 seconds each
- Plank – 3 series of 60 seconds
- Side plank – 3 series of 30 seconds per side
- Half-bridge – 3 series of 60 seconds
Friday: Cardio exercises
- Sprint in place – 3 series of 30-60 seconds each
- Burpees – 3 series of 10 repetitions
- Jump squat – 3 series of 10 repetitions
Perform one series of each exercise at a time, with a 10-second break between each exercise.
Weekend: Active regeneration
- Walking or jogging – 30 minutes
- Other recreational activities – such as swimming, cycling, squash or tennis.
Micro workouts are a great way to stay in shape without a big time investment. If lack of time is the main obstacle on your way to your dream body shape or fitness, be sure to try this method!
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References:
Paoli A., i in., High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals, 2012, J. Transl Med.