Yes, they are!
Mini-workouts are as effective as one long workout if your goal is to improve overall health.
This article explains how to use mini-workouts and how to manage time effectively to engage in multiple mini-workouts throughout the day.
MINI WORKOUTS – WHEN TO USE THEM
Mini workouts are great for the following scenarios:
- When you are traveling, and want to get in a quick workout before your busy schedule takes over
- When you live a sedentary lifestyle and work sitting in front of a computer for most of the time
- When you feel that you are losing focus while working or studying
Mini workouts can also be added to your existing weight-loss or muscle gain routine to give you that extra push to burn more calories.
HOW TO MAKE MINI WORKOUTS EFFECTIVE?
Since you have lesser time to feel the burn, make most of that time by increasing the intensity of your exercise.
Here are ways by which you can increase the intensity of your workout to feel the burn in a short period:
Always warm-up –
- Never skip stretches or warm-ups because you are short on time. Warm-ups encourage better workout performance and faster recovery.
- Take a couple of minutes apart from your mini-workout duration to do some basic stretches and light cardio to warm-up
HIIT –
- High-Intensity Interval Training (HIIT) is strength-training and cardio packed into a challenging workout that can last anywhere between 10 to 30 minutes.
- It is a great way to burn calories since it switches from high-intensity exercise to low-intensity rest slots.
Compound Movements –
- Focus on engaging many muscle groups with your exercises to get a full-body workout at shorter times.
- Indulge in compound movements like squats, lunges, pull-ups, planks, and other similar exercises that target multiple muscle groups and your core as well.
Add more resistance –
- Plan for more endurance and resistance exercises that gets you to work harder at shorter times.
- You can add challenges using weights, resistance bands, or use your bodyweight. If running, run uphill to make your body work harder.
5 AND 10-MINUTE WORKOUTS
Here are some mini-workouts that you can make use of:
MANAGING TIME EFFECTIVELY
No matter how busy you may be, you can always find creative ways to exercise.
In work-from-home situations,
- IT professionals, if you are waiting for your code to build, use that time to finish ten squats or push-ups.
- If you are taking a snack break, do stretches or lunges while you prepare your snack.
- If you have a meeting that does not involve video, stand, or walk around more.
- If you are waiting for food, pick out some bodyweight exercises, and sweat it out.
Read Work from Home – Best Practices for more tips and tricks.
And if you are commuting, choose to walk more or cycle whenever you can.
Do not sacrifice your fitness goals because of a lack of time. Use your time creatively and stay fit.
