We all know the importance of exercising and the basics of a complete program: Cardio, strength training, and flexibility exercises. It sounds simple, but when you look at a typical exercise schedule that includes all of these components, you see how tough it can be to fit everything in, especially if you have a busy schedule, which most of us do. That’s where mini-workouts come in. Short workouts can be just as effective as longer, continuous workouts if you do them the right way.
Here are some mini workouts you can try at home:
SIDE LYING HIP ABDUCTION
You may not think about strengthening your hip muscles until they start to bother you, but reconsider, especially if you sit all day.
Steps
● Lie on your left side, supporting your head with the left hand and placing the right hand in front of your body.
● Keeping your legs straight, stack the right leg over the left leg, keeping your hips pointed forward.
● Lift your right leg up, maintaining your body’s position. Make sure your hips don’t open up.
● Return to the start position. Repeat for the desired number of reps, then perform on the other side.
CHAIR SQUAT
Squats can help strengthen your legs and core, which could make everyday movements easier. Starting with a chair underneath will help you master proper form.
Steps
● Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
● Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
● Push up through your heels and return to the starting position.
BICYCLE CRUNCH
Although you’ll work your core with almost all of these strength exercises, a targeted ab move doesn’t hurt.
Steps
● Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
● Crunch up and bring your right elbow to your left knee, straightening your right leg.
● Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
● Repeat for the desired number of reps.
The Benefits of Short Workouts
Too often we think we have to exercise for an hour or more, but experts have learned otherwise. Short workouts have their own benefits including:
Weight loss – One study published in the Journal of Obesity found that high-intensity intermittent exercise may be more effective at reducing overall body fat.
Improvements in fitness – Studies have also shown that a short, fast high-intensity workout in as little as 7 minutes can offer the same benefits as a long run or an hour lifting weights.
Easier to schedule – It’s much easier to fit in a 10-minute workout than, say, an hour of cardio or strength training.Improve your health – People with type 2 diabetes benefitted more from interval walking than one continuous walk.
Workouts are easier to stick with – It’s easier to commit to several shorter workouts, which means you’re much more likely to create an exercise habit that sticks.