5 Micro Workouts to Transform Your Day in Under 20 Minutes

Are you always looking for the right time to do a long workout, but you can’t do it? Then opt for the micro workouts. These are quick workouts that last 20 minutes or less and can easily be fitted into your busy schedule. They can get you fitter, build your muscles and boost your energy levels in no time.

Micro-workouts are easy to fit in whether you’re at home, in the office or even on a business trip. In this article, you will learn about five different dynamic micro-workouts that will change your daily life and keep you in shape without having to commit to a specific time. But first, let’s discuss what micro-workouts are.

What are micro-workouts?

Micro-workouts are short exercise sessions that last no longer than 20 minutes each. They differ from regular exercises in terms of the time required. Jumping rope, squatting up and down and jogging in one spot should be alternated with this activity throughout the day.

By doing these activities frequently, we move throughout the day. You can do them early in the morning, during your lunch break or even late at night after work, especially if it's been a busy day for you.

The benefits of micro-workouts

Micro-workouts have many benefits. Firstly, they help to improve cardiovascular health. Intense exercise in short intervals gets your heart pumping. This is good for your heart.

Secondly, micro workouts help build stronger muscles. Exercises such as push-ups and squats target different muscle groups.

Thirdly, microtraining reduces stress. When you move your body, you feel happier and less anxious. And finally, these exercises are flexible. You can easily fit them into your busy day.

5 micro-workout programmes that will change your day

1) 10-minute dumbbell circuit training

You can do a 10-minute dumbbell circuit, a workout where you develop strength with dumbbells. The exercise includes bicep curls, tricep dips and shoulder presses. Start with bicep curls. Hold the dumbbell in each hand and bring it up to your shoulders. Do this for 30 seconds. Then you should do tricep dips. Sit on a chair and support yourself with your hands on the edge of the chair, slowly go down and then lift back up. This should take you 30 seconds.

Finally, do shoulder presses where you hold the weights at shoulder height and lift them for 30 seconds as well until they are just above your face/head/above head height. Repeat each exercise three times in a circuit to target many muscle groups and improve strength.

2) 7-minute cardio burst

The perfect way to get your heart rate up is to do a 7-Minute Cardio Blast, which includes jumping jacks, running in place, and stair climbing, among others. To start, perform jumping jacks for one minute. Jump with your legs wide apart and arms stretched over your head.

Next, run on the spot for one minute. Bend your knees and move your arms. Then find a staircase that you can repeatedly climb up and down for one minute. Repeat these exercises twice. This workout is good for improving cardiovascular health.

3) 5-minute core workout

The 5-Minute Core Workout targets the core muscles. Plank, Mountain Climbers and Russian Twists are incorporated into this workout. Start with a plank exercise. Assume the push-up position and keep your body upright. One minute is sufficient.

Then do a mountain climber exercise. In the plank position, pull each knee towards your chest individually and do this for one minute. Finally, do the Russian twists exercise. Sit on the floor with your knees bent, lean back slightly and turn your upper body to the left and then to the right. Repeat this exercise within one minute. This exercise improves your posture and strengthens your core.

4) 8-minute kettlebell routine

The 8-minute kettlebell routine uses a kettlebell. It starts with a workout that targets all the muscles of the body. This workout combines squats, kettlebell swings and kettlebell rows. Start with swing bells. Hold the bell with both hands and lift it between your legs up to your chest. Do this for one minute. And then it's time for goblet squats. Hold the bell at chest height while you squat down for one minute and stand up again.

Finally, do kettlebell rows. Bend forward, hold the kettlebell in one hand and pull it towards your chest area. Do this exercise on one side for one minute, then switch sides and repeat the exercise on the other side, also for one minute, until you have done all the exercises again. This workout develops strength and increases endurance

5) 6-Minute Lower Body Blast

The six-minute Lower Body Blast focuses on the muscles of the lower body. The workout consists of squats, lunges and calf raises. Start with squats. Stand with your feet about shoulder-width apart and then try to lower your body down towards the floor as if you were sitting on a chair. This should be done for 1 minute.

Continue with the lunges. Step forward with one leg and bend both knees until they reach a 90 degree angle. Do this for 1 minute on each leg. Finally, raise your calves up by standing on your toes and lifting your heels off the floor. Perform these movements for one minute, but repeat several times to see results.

How to incorporate micro-workouts into your daily routine

It's easy to incorporate a micro-workout routine into your day. You could start your day with a short 5-minute exercise. During your lunch break, you can do a 7-minute cardio session. Finally, in the evening you can do 10 minutes of strength exercises with dumbbells or kettlebells. These small measures, spread throughout the day, will help you to be active and fit. It is possible to stay on track even if you have little time due to your busy schedule.

Conclusion

Micro-workouts are ideal for staying fit and healthy, even if you lead a very busy life. With a minimum of equipment from Carbyne Fitness, you can easily incorporate them into your daily routine. These five micro-workouts can transform your day in less than 20 minutes if you incorporate them into your daily routine.

Remember that consistency is the key to fitness, so make regular exercise a habit. These small activities will ultimately lead to a tremendous workout that will boost your overall well-being. So start your own programme today by beginning your micro-workout routine and staying active throughout the day.