The Power Of “Micro-Workouts”

I regularly take “movement snacks” by doing air squats, pushups, triceps dips, lunges or other full body exercises for just 1–2 minutes every 30 minutes while I work. It keeps me feeling energized and focused all day, mainly during a week like this past one, when I haven’t got the chance to train properly.

Our ancestors didn’t have access to gyms. But they stayed active and healthy by moving frequently throughout the day with activities like farming, gathering food, and walking places. If you watch the Netflix documentary Blue Zones, you will notice that none of those super healthy centenarias goes to gym. We can take a cue from them by incorporating micro workouts.

The key is intensity — push yourself close to max effort during your short workout. Exercises like burpees, jumping jacks, and stair runs are great options.

You don’t need long workouts or gym sessions to be healthy and fit. New research shows that micro workouts — short bursts of vigorous exercise for just 1–4 minutes — can provide big benefits. Just a few minutes a day of going hard can make a big difference. Next time you feel sluggish, try a quick micro workout! Your mind and body will thank you.

What are your favorite quick exercises to incorporate during your workday? Share your tips in the comments!

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