Micro Workouts: Your New Best Friend

Posted On Oct 5, 2018 By Bowflex Insider Team

A person walking up stairs.

At this time of year, many of us don’t feel we can dedicate 30 minutes to an hour to exercise due to hectic schedules, work, shorter days and family commitments. However, exercise — just like calories — can add up.

Say there was a jar of candy, and you grabbed a handful each time you walked by. Those calories didn’t just disappear because you didn’t eat them at one of your main meals. They add up, and the same thing can be said for exercise. Just because you didn’t spend 30 to 60 minutes working out, doesn’t mean your body didn’t burn calories.

Micro workouts are an easy way to break up exercise throughout your day to ensure that you are staying active without overbooking your already-packed schedule. Here are some tips for incorporating fitness into your day:

Squats in the Bathroom

Try completing bodyweight squats while brushing your teeth or shampooing your hair. Doing several 30 second sets will have you toning your glutes and quads in no time.

Lunge Down the Hallway

Shuffling laundry up and down the hallway? Next time, do some walking lunges to get you from point A to point B. Bonus points if you are carrying a heavy laundry basket!

Calf Raises While You Wait

If you are in line at the grocery store or waiting to pick your child up from the bus stop, try doing calf raises as you wait. No one will really notice you are working out, but you will be toning your lower body and making the most of your waiting time.

On Hold? Run in Place

The next time you find yourself on a long hold, make up for lost time by squeezing in a micro workout. As you wait on the phone, run in place until you’ve reached your spot in the queue.

Park in the Back Row

Walking is an easy way to burn calories. Force yourself to incorporate a few extra steps by parking farther out instead of closest to the door; it can help you increase your daily step count and keep you moving.

Stairs Instead of the Elevator

We know you’ve heard this tip before, but it is worth repeating! Opting to take the stairs instead of the elevator allows you to work in a burst of cardio as you elevate your heart rate.

Push-Up, While You Warm Up

As you wait for the water to warm up before you jump in the shower, try completing a few sets of push-ups to incorporate some upper body exercise into your micro workout routine.


Try this commercial core workout next:

Two fit women performing a plank.