Can't make it to the gym? Do these 12 micro workouts anytime, anywhere:
Micro Workouts allow busy people to stay fit by adding small exercises into their normal routines.
Some key benefits of micro workouts:
- No equipment
- Builds strength
- Improves balance
- Boosts metabolism
- No gym membership
Here are 12 micro workouts you can start today:
Some key benefits of micro workouts:
- No equipment
- Builds strength
- Improves balance
- Boosts metabolism
- No gym membership
Here are 12 micro workouts you can start today:
1. Hourly air squats
Perform 10 air squats every hour. By the end of your work day, youβll have given your glutes a solid workout without ever leaving your office.
2. Email push-ups
Stack your tasks and achieve more by doing 5 push-ups for every email you send.
Perform 10 air squats every hour. By the end of your work day, youβll have given your glutes a solid workout without ever leaving your office.
2. Email push-ups
Stack your tasks and achieve more by doing 5 push-ups for every email you send.
3. Plank-and-hold
Waiting for a meeting or stuck on hold? Drop down and hold a plank to pass the time. This will strengthen your core without disrupting your schedule at all.
4. Coffee cardio
Get your heart rate up with some jumping jacks while your Keurig works its magic.
Waiting for a meeting or stuck on hold? Drop down and hold a plank to pass the time. This will strengthen your core without disrupting your schedule at all.
4. Coffee cardio
Get your heart rate up with some jumping jacks while your Keurig works its magic.
5. Walking meetings
Get mobile with your meetings. This will get your heart rate up and help you stay engaged in your call.
6. Hallway lunges
Instead of walking down the hall, do lunges to get a great glute and leg burn in.
Get mobile with your meetings. This will get your heart rate up and help you stay engaged in your call.
6. Hallway lunges
Instead of walking down the hall, do lunges to get a great glute and leg burn in.
7. Microwave high knees
Start burning the calories in advance and working your legs by doing high knees until your food is ready.
8. Toothbrush calf raises
Take 2 minutes to give your calves a light workout while you brush your teeth.
Start burning the calories in advance and working your legs by doing high knees until your food is ready.
8. Toothbrush calf raises
Take 2 minutes to give your calves a light workout while you brush your teeth.
9. Side Leg Raises
When you return to your desk, grab your chair and raise one leg out to your side. Repeat 10x with both legs for a stronger core and healthy hips.
10. Seated flutter kicks
While youβre working at your desk, do flutter kicks every hour to strengthen your core.
When you return to your desk, grab your chair and raise one leg out to your side. Repeat 10x with both legs for a stronger core and healthy hips.
10. Seated flutter kicks
While youβre working at your desk, do flutter kicks every hour to strengthen your core.
11. Standing sessions
One of the easiest ways to be more active is to simply stand while you work. Pick 30 minutes a day to stand up while you do your tasks.
12. Wall sits
30 seconds and a wall is all it takes to do wall sits and start feeling the burn in your legs and core.
One of the easiest ways to be more active is to simply stand while you work. Pick 30 minutes a day to stand up while you do your tasks.
12. Wall sits
30 seconds and a wall is all it takes to do wall sits and start feeling the burn in your legs and core.
Small, consistent efforts lead to big results!
If you do these micro workouts, you will hit nearly every muscle group in your body by the end of the day.
Youβll start noticing results and getting stronger, all without ever adding time to your day or stepping foot in a gym.
If you do these micro workouts, you will hit nearly every muscle group in your body by the end of the day.
Youβll start noticing results and getting stronger, all without ever adding time to your day or stepping foot in a gym.
Share your own micro workouts below. π
For more insights on optimizing your health and performance, follow me @johnnyxbrown!
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For more insights on optimizing your health and performance, follow me @johnnyxbrown!
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