Micro workouts you’ll love Choose Fitness

Micro workouts you’ll love

Let’s face it—most of us lead incredibly busy lives. And in addition to managing our jobs, families, and homes, we all also have personal goals that fit: ie Finally Finish retiling that bathroom floor, get a stack of books gathering dust on your nightstand, or catch up on your favorite true crime series in a while. In the spare moments when we catch our breath between work and play, it’s no wonder there’s so little time for exercise.

If this is true for you, it’s time to reap the benefits of a high-intensity micro workout. Imagine your muscles burning like they do after a long workout, but in a fraction of the time.1 Plus, you can break out a micro workout almost anywhere, and you don’t have to be in a gym to fit one in (although gym resources such as Choose Fitness (can expand your workout options).

So, how can you incorporate a micro workout? To save you some time, we’ve rounded up 4 of the best micro workouts to help you tackle your goals in a flash. We’ll keep it short and sweet.#1 HIIT for the win

What is a HIIT workout?? When you combine short bursts of vigorous exercise with short rest periods, you can improve heart health, anaerobic capacity, and weight loss—so if those are your goals, this micro workout might be your best bet.1 This high intensity interval training (HIIT) workout takes just 20 minutes.

Edit them HIIT workouts for beginners For each 30 seconds, rest for 90 seconds before moving on to the next exercise:

  • Mountain climbers – Start in a high plank position, arms straight and hips high, as you kick each knee into your chest as quickly as possible. After 30 seconds, you should try to catch your breath.
  • High knee kick, raised arms – Stand with your feet shoulder-width apart and raise your hands in the air with your palms facing each other. Run in place, making sure to kick as high as your knees will go. Land on the balls of your feet and lift your chest for 30-seconds.
  • Jump Squat – Stand with your feet slightly more than hip-width apart and facing slightly apart. Drop down into a squat to just below the knees, then jump into the air and come back for a controlled landing. Repeat for 30 seconds.
  • Frogger – Begin again in a high plank position with your hands directly under your shoulders. Now use your core to jump your legs up and your arms out – into a low squat position. Then, jump your feet back, back into plank. Repeat.
  • skater – Stand on your left leg, raise your right leg behind you, lean your upper body forward. Your right hand should be in front of your body, and your left hand up and behind you. To reverse the position, lift your body up and swing your right leg and arm out to the side, land on your right leg and swing your left leg up and back while holding your left arm in front of you. Now return to your starting position. Repeat these wide-side jumps until you have 30 seconds.

Be sure to rest for a full 90 seconds between each exercise. If you don’t have time for a full 20-minute workout, you can select half of the exercises for a shorter, 10-minute version.

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#2 The Four-Minute Shredder

Looking for a short workout with even higher intensity? Try this micro workout that will get you thoroughly winded in under five minutes. This workout involves four rounds of 40-second high-intensity exercise, followed by only 20 seconds of dedicated rest. Here are the movements:

  • First round – Squats
  • Two episodes – Highlighting above
  • Three rounds – Mountain climbers
  • Four rounds – Alternate between all exercises – squats, pushups, mountain climbs and repetitions.

Perform each movement for a full 40 seconds, using all the strength you can muster, and again—although the time is shorter—dedicate 20 seconds to rest after each intense exercise.

#3 Stair Microburst

If you have a flight of stairs with at least ten steps at your disposal, try this stair climbing sequence for a ten minute micro workout. This workout involves going up and down the stairs in five cycles, doing a combination each time:

  • First ascent and descent – Get up and down naturally.
  • Second ascent and third ascent – Go up the stairs very quickly.
  • The fourth ascent – Go up and down two steps simultaneously trying not to use the rail.
  • Fifth Ascension – Go up the stairs two at a time.

Repeat this cycle once or twice for an effective cardiovascular and strengthening micro workout that targets your leg muscles and gets your heart pumping. There are extras Stair climbing facility If you continue this workout as well, you can get

#4 Jump Rope Micro Workout

This five-minute workout requires only minimal equipment—a jump rope—and only for the first practice. If you don’t have a jump rope, try swapping it for another round of jumping jacks. Do each of the following for exactly one minute and rest for one minute after the fourth exercise, before repeating if desired.

  • jump rope – Jump with your feet together and maintain a good pace for one minute.
  • plank – With your elbows on the ground, shoulder-width apart, maintain the plank position for one minute.
  • lungs – For one minute, take giant steps, lowering each knee almost to the ground.
  • Jumping Jack – An often underrated exercise that engages the entire body and bears its full weight, you’ll want to repeat this simple move for a minute.
  • rest – For one minute, take a much-needed breath before repeating this cycle.

Choose Fitness strives to support your fitness goals wherever you are

In just a few minutes, you can turn your spare time into a strength-building workout.

At Choose Fitness, we know how valuable your time is, and that’s why we aim to help you achieve your goals with quick workouts and accessible equipment. If you want more inspiration for a workout you can complete anywhere, anytime, take a look Ichuz With app fitness classes, meditation and live stream workout sessions, this dynamic app has everything you need to fit it into your routine.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. One of the Plos. Twelve weeks of sprint interval training improves indicators of cardiometabolic health as much as traditional endurance training despite a fivefold lower exercise volume and time commitment. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

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