By Metcan 
juggling work with domestic routines could prove challenging if fitness is also on the list of your daily obligations. The thought of a long workout can make skipping exercise the easier choice to make.
Micro-workouts are seen as a simple solution by the majority of people. By breaking workouts into smaller parts spread across the day, you can turn short episodes of activity into easy choices in the course of your day.
Micro-workouts refer to exercises of brief duration that may last for anything between a few minutes to a quarter of an hour. Micro-workouts can be performed during the day at different times.
An example of micro-workouts could be that you do squats in the morning, push-ups when at work and mobility exercises before going to bed at night.
The key point of micro-workouts is not necessarily making them very vigorous but ensuring that you engage in movements as part of your daily routine and thus turn it into enjoyable experience.
The practice of short workout sessions can seem less daunting. When exercises have only a few minutes long, one may not find many reasons to skip them.
Repetitive small workouts throughout the days can help transform exercising into an everyday habit and not just an activity done when there is enough free time.
It is possible to create a full body workout using micro workouts where exercises are grouped into short workouts while keeping focus on all the major muscle groups.
Morning: Lower Body
Begin your day with little lower body exercises for around 5-10 minutes:
- Bodyweight squat
- Reverse lunges
- Glute bridge
- Calf raises
Be sure not to rush while doing exercises, and instead, perform them slowly.
Noon: Upper Body
Upper body exercises can be included in your short lunch break such as:
- Wall push-ups or incline push-ups
- Shoulder taps
- Resistance band rows
- Light dumbbell push press
This can help avoid being glued to your desk all day.
Finish your day with short exercises to train your core and movement.
Focus on the following:
- Bird dogs
- Dead bugs
- Plank
- Gentle hip stretches
- Thoracic rotation
Keep the movements controlled and focus on good technique.
Consistency becomes easier when your workouts are connected to existing routines.
You can squeeze in some exercise after you brush your teeth, during your lunchtime or just after you finish your work.
Keep simple and small fitness gear, for example, gym mat, next to you in case you want to use it later.
It is good to have a target for exercise for the day. For example, make a decision that you will do movements for at least five minutes when you are busy. If you have the time you can continue exercising.
Many people fall into the trap thinking that every micro workout has to be as intense as their gym workout. This can lead to increased fatigue and harm the ability to stick to the schedule.
Instead you will need to vary the intensity of your workouts. Some workouts can be strength-oriented while others might work on mobility or cardio.
Even if the workouts are short, recovery is still important.
As you become more fit, take measures regarding increasing the number of repetitions, resistance and length of workouts, though it is not necessary to change everything at once.
When it comes to beginners, properly executing exercises and sticking to their routine may be better than starting to do advanced workouts right away.
Micro-workouts are a perfect choice for busy people, beginners who find lengthy training intimidating, and individuals who have been unsuccessful at maintaining regular workout habits.
However, the former should always be a supplement to the latter. Your fitness goals and level should determine your exercise routine.
Complete sessions are not always needed for exercising; the points of motion can be split into a few shorter sessions during the day.
A full-body workout plan, developed with the help of micro-workout principles, should offer various athletic modes as well as several short workouts and should include strength and mobility workouts, core workouts, and easy cardio exercises. Starting from simple things and adding exercise into your everyday routine will yield great results.
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