Too busy to hit the gym? Do micro workouts instead.
Micro workouts are effective at-home workouts done in 2 minutes or less (without equipment).
Here are 20 you can do anywhere, anytime:
Micro workouts are effective at-home workouts done in 2 minutes or less (without equipment).
Here are 20 you can do anywhere, anytime:
1. 2-minute 6-pack
Circuit 10 reps each of heel taps, crunches & leg raises. Do as many rounds as you can in 2 minutes.
2. 2-minute full-body circuit
Circuit 10 reps each of squats, pushups & sit-ups. Do as many rounds as you can in 2 minutes.
Circuit 10 reps each of heel taps, crunches & leg raises. Do as many rounds as you can in 2 minutes.
2. 2-minute full-body circuit
Circuit 10 reps each of squats, pushups & sit-ups. Do as many rounds as you can in 2 minutes.
3. Coffee meetings to-go
Instead of coffee, invite your coworkers for a walk. You'll get more movement & engage the default mode network (DMN) for better ideas.
4. Zoom calls on the go
Unless you're leading the meeting, there's no reason not to take your zoom on a walk.
Instead of coffee, invite your coworkers for a walk. You'll get more movement & engage the default mode network (DMN) for better ideas.
4. Zoom calls on the go
Unless you're leading the meeting, there's no reason not to take your zoom on a walk.
5. Under desk treadmill/bike
You don't need to feel guilty about working too much or even playing video games. Just get an under-desk treadmill or bike.
6. Couch potato hip thrusts
Binging TV? Might as well get some movement. Do hip thrusts or stretching from the couch.
You don't need to feel guilty about working too much or even playing video games. Just get an under-desk treadmill or bike.
6. Couch potato hip thrusts
Binging TV? Might as well get some movement. Do hip thrusts or stretching from the couch.
7. Chair dips
Every time before you get up from your desk bang out some dips.
8. Calf raises
Calf raises are a nonchalant way to get extra movement. Do them anytime you're waiting in line for coffee or standing at your desk.
Every time before you get up from your desk bang out some dips.
8. Calf raises
Calf raises are a nonchalant way to get extra movement. Do them anytime you're waiting in line for coffee or standing at your desk.
9. Before you sit...squat
About to sit down? Bust out 10-20 squats before you take your seat.
10. Two steppers
When walking up the stairs take two steps instead of one. This will engage your glutes and burn more calories.
About to sit down? Bust out 10-20 squats before you take your seat.
10. Two steppers
When walking up the stairs take two steps instead of one. This will engage your glutes and burn more calories.
11. Drop and give me 20
On the hour every hour drop and do 20 pushups.
12. Doorway pull-ups
New rule: anytime you walk through a doorway do 1-3 pull-ups.
On the hour every hour drop and do 20 pushups.
12. Doorway pull-ups
New rule: anytime you walk through a doorway do 1-3 pull-ups.
13. Sports practice walking lunges
At your kid's sports practice? Use the field to do walking lunges or some wind sprints.
14. Park in the back of the lot
You've all heard this one. Just make sure to budget an extra 3-5 minutes in your commute time. It's worth it.
At your kid's sports practice? Use the field to do walking lunges or some wind sprints.
14. Park in the back of the lot
You've all heard this one. Just make sure to budget an extra 3-5 minutes in your commute time. It's worth it.
15. Box jumps
If you have access to a sturdy table, jump up and down a few times.
16. Intermittent stretching
Download "Stand Up! The Work Break Timer." It sends you intermittent notifications to take a break from sitting and do some light movement.
If you have access to a sturdy table, jump up and down a few times.
16. Intermittent stretching
Download "Stand Up! The Work Break Timer." It sends you intermittent notifications to take a break from sitting and do some light movement.
17. Cardio cleaning
Cleaning the house? Up the intensity and make it cardio. Speed mop, run up the stairs, do jumping jacks in between loads of laundry, etc.
18. Get a Grip
Most people have terrible grip strength. But a grip strengthener and use it at your desk.
Cleaning the house? Up the intensity and make it cardio. Speed mop, run up the stairs, do jumping jacks in between loads of laundry, etc.
18. Get a Grip
Most people have terrible grip strength. But a grip strengthener and use it at your desk.
19. Microwave Time Stoppers
While you wait for your food to finish reheating, hold a plank.
20. Full Workout, Broken Up
If you have a home gym, to your full workout in 5-10 minute intervals throughout the day.
While you wait for your food to finish reheating, hold a plank.
20. Full Workout, Broken Up
If you have a home gym, to your full workout in 5-10 minute intervals throughout the day.
Modern life makes getting extra movement hard, but not impossible.
There are always creative solutions to your problems.
You just need to make the decision that you're the type of person to find solutions, not make excuses.
There are always creative solutions to your problems.
You just need to make the decision that you're the type of person to find solutions, not make excuses.
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In only 1.5 hours per week...
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In only 1.5 hours per week...
DM me "READY' and I'll send you the details.
Click below for detailsπ
This is for you if you've tried to:
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In the past and have failed.
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β’ Lose fat
β’ Build muscle
β’ Boost energy
In the past and have failed.
We'll get you results like this (gauranteed)...
DM me above π
Thanks for reading!
If you found this valuable...
1. Retweet + Bookmark the first tweet.
2. Follow me @warrenenglish_ for more content on:
β’ Health
β’ Fitness
β’ Fat loss
If you found this valuable...
1. Retweet + Bookmark the first tweet.
2. Follow me @warrenenglish_ for more content on:
β’ Health
β’ Fitness
β’ Fat loss
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