Break Up Your Exercise Into Short Bursts Instead of Sweating It Out For an Hour
Short Bursts or Long, Sweaty Sessions?
Ugh, exercise! You know you have to do it, but when can you possibly get it done? Your schedule is jam-packed as it is between work, the kids, and the house. Sometimes it’s easier to just skip the workout altogether.
Not so fast! Before you use your schedule as an excuse to avoid fitness, there’s an easy solution you may have been missing all along. Exercise for short bursts throughout the day rather than doing it all in one swoop.
Yes, you can do that! Segmenting your workouts into chunks makes it easier for you to squeeze them into your day. This strategy also has surprising health benefits.
Why This Strategy Works
Most people assume they need to spend an hour at the gym in order to exercise. That’s not true! You can do 10 to 30-minute sessions scattered throughout the day and still see results.
Start by thinking about the free time you have in your typical day.
Waking up just 30 minutes earlier will give you time for a run or walk. And then you likely have a lunch break. That’s the perfect time for a mid-afternoon strength training session. Right after you clock out from work? Boom! There’s another 10 minutes. Finally, you may have 10 more minutes for yoga or stretching before bed. There you have it! One hour of exercise, and it doesn’t seem nearly as bad as doing it all in one shot.
Brown University calls this strategy “exercise snacking.” You take little “nibbles” of fitness throughout the day, whether it’s getting up from your desk every hour for ten minutes or taking the stairs instead of the elevator. Maybe you dedicate 30 minutes to cardio or 10 minutes to a HIIT workout. No matter what, this strategy has you consciously focusing on being as active as possible throughout the day.
How to Break Up Your Exercise
If you’re interested in exercising for short bursts, then it helps to know how to start. After all, you don’t want to run into the same problem you do at the gym where you have no idea what to do!
I’ve carved out a micro workout schedule that I find works best. Feel free to adjust based on your own fitness goals or interests.
Morning Segment: Cardio
Starting your morning with a higher intensity activity is a proven way to shed pounds. Fasted cardio in particular is an effective way to accelerate your weight loss.
For your first bout of exercise, dedicate 30 to 45 minutes to a run, walk, or bicycle ride in the morning. You can also alternate between all three.
Mid-Afternoon Segment: Arms or Legs
You’ve had time to decompress from your morning cardio by about noon or 1 pm. Use that time to focus on your arms or legs on alternating days.
Do 10 minutes of body weight exercises like squats or push-ups, or find a workout video on YouTube. I am a huge advocate for investing in hand weights since you’ll get your money back if you use them all the time.
Second Afternoon Segment: Abs
Abs are a great focus area after you clock off at work. The exercises are taking place well after you’ve eaten lunch, so your food is digested. Plus, you’re not feeling so hungry that all you can focus on is your stomach growling.
There are many ab exercises you can do in ten minutes. Bicycles, leg drops, oblique twists, and old-fashioned crunches are all winners. Follow along to a YouTube video if you prefer to be led through your workouts.
Evening Segment: Yoga or Stretching
After a full day of workouts, it’s finally time for a cooldown. Use the period right before or after dinner for yoga or stretching. Add in meditation, and you’ll have a quality night’s sleep!
Of course, you don’t have to follow along with this schedule to see results. It just gives you a place to start. Adjust as you see fit. And remember…in order to make progress you have to be consistent. You got this!
The Benefits of Short Burst Exercise
Going to the gym after work hasn’t really been your thing. Short bursts of exercise, or micro workouts, are nice because you can squeeze the movement into your day wherever it fits best.
Micro workouts offer the same benefits as a continuous 1-hour exercise session including improved heart and lungs, weight loss, and a boost in “feel-good” chemicals like dopamine and endorphins. Joshua Beers, a medical expert at University Hospitals, notes:
Short bursts of activity burn more calories, increase metabolic rate, and improve endurance and strength – all in less time. Simply ramping up your activity for a few minutes, a few times a day can improve health.
Indulging in an “exercise snack” is a great option for a fitness newbie. According to Healthline, you may be even more inclined to stick with an exercise regimen if you’re breaking up the activities into shorter, more manageable chunks.
So the next time you feel bad about your missed gym session, remember that there’s always an alternative. Squeeze micro workouts into your day!
What do you think? Do you like the idea of exercising in short bursts? Reach out in the comments!
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