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> MICRO WORKOUTS – The Most Flexible Way Of Exercising

MICRO WORKOUTS – The Most Flexible Way Of Exercising


 ith the list of demands on our time piling up, devoting an hour to working out can be pretty impossible. If we list the reasons for abstention from exercise, ‘lack of time’ would top the list.

Physical inactivity is increasing at an alarming rate globally, most people fail to meet the recommended daily levels of physical activity. So, what’s the solution to this problem?

Many are of the opinion that they can’t get a quality workout in a short period of time, so they drop the idea of working out completely. Folks, we tell you what, ‘it’s not always the big things that add up in the end, every small step counts towards making a big change’…

The solution to the lack of physical activity in busy millennials is, ‘MICRO WORKOUTS’.

Whether you are crunched for time, crunched for motivation, or crunched for energy, micro workouts are the way to go…

Also Read: 10 Minutes Wall Workout To Tone Your Arms, Shoulders & Legs




Micro workouts as the name implies, are regular workouts performed on a micro basis. Micro workouts are the most flexible way of exercising, they are the future of exercise, an easily achievable option.

Think of it like this, if your longer workouts can be related to ‘full meals’, micro workouts can be thought of as ‘exercise snacks’ as they are broken into a series of exercises that last for several minutes or a few seconds.

If in your conventional one-hour workout pattern, you do 5 minutes of warm-up, 20 minutes cardio, 20 minutes strength training, 10-minutes of core workouts, and 5 minutes cool down, ‘micro workouts’ challenge the notion that workouts have to be done all at once.

If you struggle to find a whole 60-minute or 30-minute block of time in your day for a workout, you can break it up into two 15-minute workout, three 10 minute workout, or 5 6 minute workout sessions in the entire day. Now, don’t say you haven’t got 5 minutes, then we’d say, if it’s important to you, you’ll find a way, if not, you’ll find an excuse

A sample micro workout would be like 20 squats, 10 pushups, 10 high knees, 10 side to side lunges, 10 side leg raises, 10 overhead punches, and 100 jump ropes. This could be done in a split session anytime during the day.

Also Read: 15 Minutes Skipping Rope Workout For Fat Loss




Check your daily schedule, and analyze which time of the day you can get 10 minutes of uninterrupted time for yourself. Choose the same time daily to do micro workouts, this helps build consistency.

Examples of how you can fit in exercise in your busy day would be: 10 minutes soon after you wake up, when you are waiting for your morning coffee to brew, right after you go home from work, after lunch, after dinner, during commercial breaks while watching TV.

Also Read: Achieve Flat Tummy & Slim Waist in 10 Minutes




A shorter workout session throughout the day is a great option when you’re short on time. Yes, the best part about micro workouts is that they don’t let you feel overwhelmed to commit to a huge amount of time for workouts daily. If you think you can’t spare 30 minutes for a full workout session, never mind, at least do micro workouts for 5 or 10 minutes to get some activity.

You can establish a consistent routine with micro workouts as they take very little time out of your day.

Also Read: How To Make Time For Workouts In Your Busy Schedule?




Being sedentary for the most part of your day means your body’s main functions will slow down - your metabolism decreases.

Even short bouts of exercise can help to boost your metabolism, which can help you burn more calories throughout the day. Micro workouts help get your heart rate up, build cardiovascular fitness, improve insulin sensitivity, increase fat burning, muscle mass, post exercise oxygen consumption and activate muscle fibers.

Also Read: Stair Workouts – Combine Cardio & Strength Training




The recovery time needed after a workout depends on a variety of factors, including the type of workouts you do, the intensity of workouts, and the individual’s fitness levels.

Micro workouts demand less recovery time compared to longer, more intense workouts. Unlike in the regular long workout session, you won’t experience muscle fatigue and soreness after a micro workout. Micro workouts involve less stress on the body, which can lead to less muscle damage and fatigue. You may be fully recovered in under 24 hours which minimizes the chances of injury and lets you workout the same body part the next day if you want to.

Also Read: 20 Minute Low-Impact Cardio Workout For Seniors




Micro workouts offer time-strapped individuals an easily accessible way to maintain fitness. Micro workouts can be performed whenever, wherever, or however. You can do micro workouts multiple times a day that ultimately add up to 30 minutes. Micro workouts can be done at home kitchen, lawn area, office cabin, hotel, or even at your nearby park which offers more flexibility in terms of location and equipment needed. For example, a short workout session like squats, lunges, pushups, planks, arm stretches, and jump ropes can be done anywhere without the need for equipment.


Also Read: Obese Can Lose Weight With 10 Brilliant No Equipment Exercises




Micro workouts increase energy levels and reduce mental and physical fatigue. These short-duration exercises release serotonin, a neurotransmitter that can improve mood and reduce feelings of stress and anxiety. Performing micro workouts regularly improve self-esteem and confidence by helping individuals feel better about their bodies. Micro workouts enhance blood circulation to the brain, and make you feel fresh.


Micro workouts don’t set the bar too high, so you can move it incrementally however you feel is right for you…


While you may correlate time with results, micro workouts although performed for a brief amount of time, when performed frequently, enable you to obtain cumulative training effects…


Also Read: 10 Best Stability Ball Exercises For a Full Body Workout

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