Imagine this: you’ve just come home after a long eight-hour day of work, and you have too many things to do, including working out. How many times have you used the excuses “I don’t have time” or “I have too much to do?” These excuses are no longer usable when micro workouts exist. These micro workouts all clock in at 10 minutes or less and can be done practically anywhere, and usually with little or no equipment. Check out this list of ten different micro workouts that you can do in your free time to stay healthy!
1. Women’s Health Magazine’s 5-Minute Dumbbell Workout
The only equipment you’ll need to complete this workout is dumbbells. This circuit consists of five different moves that you’ll complete for a minute each with minimal rest. If you want to have a more intense workout, try following the movements of the woman on the left in this video and repeat the circuit two or three times for a maximum of fifteen minutes.
2. 10-minute Pilates Core Workout
Pilates is a great way to work all of your core muscles. If you want to work on your middle section, check out this quick 10-minute workout by Greatist. This infographic lists multiple core exercises and the length you should do them before going into detail on exactly what you should be doing. Though it’s not stated that dumbbells are required, you can still use them to get a more challenging workout.
3. Fitness Magazine’s Plyometric Workout
Fitness magazine created a unique workout without necessary equipment that will help you continue to burn calories even after you’ve done it for 10 minutes. Some of the exercises that you’ll be doing are lateral lunges and plie squat jumps. When you click on each workout, there’s a helpful video and instructions on how to do each exercise properly, along with the amount of time you should do it for. Click here for in-depth details!
4. The Victoria’s Secret Model Workout
What girl doesn’t want to look like a Victoria’s Secret model? PopSugar is a popular website catered toward women that has the latest trends, pop culture news, and even fitness workouts for its audience. Here is a video that illustrates different moves that you can do in as little as 10 minutes. The instructor in the video has trained some of the Victoria’s Secret models. With no equipment required and a short time span, you’ll start feeling better in no time!
5. Real Simple Magazine’s 10-Minute Workout
Real Simple lists four simple moves you can do in a span of five minutes with only a jump rope and dumbbells required. The fifth step is to repeat the circuit, which will take an additional five minutes. It works your entire body by consisting of cardio, weight training and abs.
6. Huffington Post’s 10-Minute Workout Circuits
HuffPost created an article emphasizing three different 10-minute workout circuits that you can do, depending on what type of workout you’re feeling that day. These three circuits were created by different fitness gurus who explain quick ways to stay in shape. The last workout includes a video to eliminate confusion. The most you’ll need for any of these three workouts is a yoga matt, a dumbbell, and pull-up bar. If you don’t have a pull-up bar available, consider using resistance bands instead, like this YouTube video explains.
7. BeFit’s Cardio Dance Abs Workout
If you’re looking for a nontraditional and more fun way to work your abs, look no further! Check out this great dance abs workout video! This video not only explains but shows the dance moves clearly as three women demonstrate what you have to do in order to get a good workout. Remember as you do this to keep your abs tight!
8. Oprah’s Quick Workout
Oprah does it again! Her website lists a great way to exercise for ten minutes without getting bored of doing the same thing repeatedly. She has three different circuits to be done two days during the week, and it includes a much-needed off day at the end to rest. Make sure during each exercise in each workout you allow 30 seconds of rest before repeating.
9. NY Times’ 7-Minute Workout
The New York Times released an updated and more advanced version of their original 7-Minute workout earlier this year. This article states the original workout was too easy or too boring, so the Times decided to challenge its subscribers by changing up the routine and adding dumbbells. This workout strengthens the upper body, lower body, and torso, so you should be feeling the burn after you’ve completed it!
10. Shape’s 5-Minute Total-Body Workout
Shape put together five different exercises you can do in a circuit with little to no rest in between to complete a great 5-minute workout. All you’ll need is a set of dumbbells. Check out these slides to see pictures illustrating moves such as a dolphin pike, a balancing deadlift row and a quadruped kickback. If this gets to become too easy for you, try increasing the number of repetitions for each move or the weight of your dumbbells.
With all of these short yet unique exercises at your fingertips, you no longer have an excuse not to work out! Remember, any type of workout is better than not working out at all, even if it’s only for five minutes. So get up from your chair and put on your workout clothes and do a micro workout to get on the track to a healthier you!