3 'Micro Workouts' That Take Less Time Than Brushing Your Teeth ...Saudi Arabia

According to a survey by the health non-profit Better, the number one reason people don’t go to the gym regularly is lack of time. Can you relate? Even if you have the best intentions to work out, carving out the time to get ready, drive to the gym, do your workout, drive home and shower can feel impossible.While living an active lifestyle and doing regular cardio and strength training workouts is important, "micro workouts" can come in handy on days when you’re pressed for time. Never heard of a micro workout? Here, personal trainers explain why they can be helpful. Plus, see three to try that take less time than brushing your teeth.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

Micro workouts are another name for mini workouts. “Time is a huge barrier to exercise. With so many responsibilities competing for a time slot on the calendar, time is a commodity people are challenged to part with,” says Jill Quinn, PT, a personal trainer and health coach at QuinnEssentials Wellness Solutions. This, she says, is where micro workouts come in. “If you don’t have 15, 30, 45 or 60 minutes for a workout, break it into ‘snack size' sessions,” she recommends. Certified personal trainer Kim Perry, CPT, is also a fan. “Mini workouts are a great way to stay active—especially when you're short on time or trying to build a consistent fitness habit. They’re perfect for busy mornings, work breaks or as a way to get your body moving after sitting too long. Even a few minutes of intentional movement can boost circulation, energy and mood,” she says.Related: Peloton Trainers Say You're Probably Overlooking This Simple Workout Tip

If you’re not sure how to structure a micro workout, Quinn recommends starting by doing an exercise move for one minute and then working your way up to three minutes. “I’m all about celebrating the small wins, so if you can move for a few minutes at any point throughout the day, go for it,” she shares.According to Quinn, the more movement that can be worked into the day, the better. Scientific research supports the claim that this is best for human health. In parts of the world known as “Blue Zones” where people regularly live to be 100 and in good health, they aren’t spending the majority of the day being sedentary and then doing a super hard hour-long workout trying to make up for it. They are moving continuously throughout the day, roughly every 20 minutes. Even bite-sized workouts need to be scheduled or worked into a routine. Quinn says it can be helpful to literally put your micro workouts on a calendar or use a timer as a way to remember to move your body periodically throughout the day. “Even if it’s five minutes, block the time,” she suggests.Related: This Weekly Workout Routine Can Boost Longevity By 31%

3 Micro Workouts To Try

To keep your micro workouts interesting, Quinn recommends creating a “movement menu,” AKA a list of exercises to choose from. Below are three micro workouts both trainers say can be beneficial. 

How to do it: Stand with your back flat against a wall and slowly lower your body down, forming a 90-degree angle with your knees and hips. Hold for one minute before gently coming out of the position.What the benefits are: Perry says that wall sits are a great exercise for targeting the quads, glutes and core. “Over time, this exercise can improve muscular endurance and stability in the lower body, which is especially helpful for posture and joint health. You’ll also build mental toughness—holding that position for 30 to 60 seconds can be deceptively challenging!” she explains.Related: Research Shows That People Who Do Strength Training Exercises Live Longer—Start With These 10 Easy Workouts

2. Calf raises

How to do it: Stand up straight with your hands at your sides and shoulders pushed back. If you have dumbbells, you can hold one in each hand to intensify the move, but it’s not necessary to include them. Raise your heels off the floor, contracting your calves. Then, slowly return to the starting position. Repeat for 60 seconds.What the benefits are: “Calf raises target the muscles in the lower legs, which play a big role in balance, walking and running,” Perry says. Quinn adds to this, explaining that calf raises also help strengthen ankles and improve balance. “They support walking, hiking, running, jumping and dancing. So basically, calf raises make life better because they help us do more of what we love, with the people we love,” she says.

3. Push-ups

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How to do it: Start in a tabletop position, with your knees and hands on the floor. Push your legs back so that you are balancing on your toes. Make sure your arms are shoulder-width apart. Lower down to the floor while keeping your back straight. Just before you reach the floor, use your arms to pull yourself back up. Repeat for 60 seconds or do as many as you can.What the benefits are: The beauty of push-ups is that they are a total body move. “Push-ups are an efficient way to hit every muscle. If you’re short on time, it’s a winner,” Quinn says. Perry agrees, explaining, “While they primarily work the chest, shoulders and triceps, push-ups also engage your core, glutes and lower back. Done regularly, they can improve upper-body strength, posture and muscular endurance.”

Remember, some movement is better than none at all. Don’t let the fact that you may not have time for a full-on workout routine prevent you from moving your body. “Short workouts can add up to big results if you do them regularly. Movement is movement—whether it’s two minutes or 20—and every rep is a step toward a stronger, healthier you,” Perry shares. 

Besides, anyone who has ever tried holding a plank can tell you just how long one minute can be. Every second counts! 

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