December 19th, 2016 | Fitness

Micro Workouts with Macro Results

We all know daily exercise is a must if we want to stay healthy and look our best. On the other hand, not many of us have an hour to commit to it. If this you, you're in luck. Micro workouts are composed of intense movement for 7-10 minutes. They're a time efficient way to keep us out of the doctor’s office and turn back the clock on our physiques.

Train Anytime

When is the best time for a micro workout? The answer — whenever works for you.

If you’re an early riser, do it in the morning right after you wake up. If you have an hour for lunch, do it then; you'll still have 50 minutes to relax and re-energize with a healthy meal. If you're a night owl, tire yourself out before you go to sleep with a quick 10 minute workout at home. 

Train Anywhere

Don’t want to join a gym? You can do a micro workout from home, the office, or anywhere you choose.

If you have a few pieces of exercise equipment at home, use them. Otherwise, you can rely on your bodyweight and still get great results.

If you are like most people who are on the fence about starting an exercise program, give a micro workouts a try. You’ll be surprised how fast it’s over, and how good you’ll feel once it’s done. It’ll help jumpstart your metabolism and mental state to do more and more.

Benefit from HIIT

If you're going to make the effort to exercise, you want to see results. A micro workout is a form of High Intensity Interval Training (HIIT). With HIIT, you combine short bursts of intense exercise with even shorter periods of rest.

One example of HIIT training is pairing 30 seconds of squats with a 10 second break. This combo accomplishes two things.

  1. It's time effective: The amount of HIIT work done in 10 minutes is equal to 30 minutes of a low-intensity steady-state workout (like jogging).
  2. It raises metabolism: Our metabolism stays elevated for longer post-execise. This is how we burn fat by just sitting on the couch!

Micro workouts can take many different shapes and forms, but the best and most important aspect is the time frame. All you need to get the job done is 7-10 minutes.

No More Excuses

The number one reason people neglect a workout regimen is time. Now you can no longer use it as an excuse. As long as you have an extra 7 minutes, you can get your sweat on.

The greatest aspect of micro workouts is that anyone can do it. Just make sure to choose exercises that fit your ability and goals.

8 Easy Examples

Try these micro workouts at home tonight. Break for 10 seconds after each 30 second interval.

Remember that these exercises need to be at high-intensity, so go hard and don't hold back. 


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Joe Rosenthal, Head of Rosenthal Sport & Fitness

Joe Rosenthal's passion for the game of golf, coupled with strength and conditioning, have helped focus his efforts to obtain his Bachelors degree in Kinesiology with an emphasis in physical therapy from San Diego State University. At SDSU, Joe was able to attain a well-rounded scope of the human body and its ability to perform movement. After completing his degree, Joe received his Certified Strength and Conditioning Specialist (CSCS) Certification and Titleist Performance Institute (TPI) Certification. Learn more about Joe and his golf conditioning program at

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