Buzz
With so much uncertainty, it's understandable if you've had to pause your regular fitness routine. However, exercise has proven benefits for managing anxiety, depression, and improving sleep quality—benefits that can make a huge difference in these times. If you’re struggling to find time for longer workouts, micro-workouts could be the solution, typically consisting of quick ten-minute sessions featuring high-intensity intervals.
The idea behind micro-workouts is that short, intense intervals can improve endurance just like longer, less intense workouts. While there’s some evidence to support this, experts are still debating how much of an advantage these quick sessions really provide and what the ideal interval timing is.
While endurance gains are great, most of us are simply trying to hold on to our mental well-being. If ten minutes is all you can spare, a brief but intense workout will always be more beneficial than skipping it altogether and can significantly boost your mood.
If you're looking to make the most of a brief 10-minute window, there are ways to optimize your time, but even a simple 10-minute stroll around your neighborhood will do wonders. Don't overanalyze it: Stick with what works for you and what you can realistically maintain.
With that in mind, here are some ideas to make the most of your micro-workout sessions and get the best bang for your buck in terms of exercise efficiency:
Interval sprints on a stationary bike
This workout involves performing 3 sets of 20-second full-out sprints on a stationary bike, with 2 minutes of moderate cycling in between. Begin with a 2-minute warm-up and finish with a 3-minute cool-down. If you don't have access to a bike, this workout can be adapted to a running session, provided you can do so safely while maintaining proper physical distancing.
The Ultimate Go-To Workout
This workout, inspired by the book "The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter" by Martin Gibala, Ph.D., is perfect for those who don’t have equipment. Begin with 30 seconds of jumping jacks, then alternate between bodyweight exercises and cardio every 30 seconds. Examples include push-ups, pull-ups, squats, lunges, or burpees combined with stationary biking, jump rope, or running in place.
Jump Rope Circuit
This workout, based on a Bustle article, requires minimal equipment. Start with jump rope, planks, walking lunges, and jumping jacks in one-minute intervals, followed by a one-minute rest. (If a jump rope isn't available, try running in place or doing burpees.) Repeat the cycle.
While there’s still some debate about the effectiveness of micro-workouts, the benefits of regular exercise are indisputable. Micro-workouts can help you stay consistent with your fitness routine and help maintain your sanity in these hectic times. Even if you only have ten minutes, you can still make them work for you.
