Can Microworkouts Really Replace A Full-length Session When It Comes To Losing Weight?
Not directly. Unless you complete 5–6 microworkouts (spread out) in a day, you won’t burn enough calories to shed pounds. Even the spike in calorie-burning capacity, known as the afterburn, that follows high-intensity exercise won’t add up to much on its own — we’re talking a pound per month on average.
But that doesn’t mean microworkouts can’t help you drop weight for other reasons. A few minutes of intense exercise in the morning can set the tone for a healthier day and lifestyle over time.
“When people put in effort, even if it’s for five minutes, it sets a tone for the day,” says Tamir a certified strength and conditioning specialist and founder of TS Fitness
in New York City. “You move more and eat better, and those behaviors can help you lose weight.”
To get the most out of your microworkout minutes, Tamir stresses that exercises should use your full body and require no equipment. Think: high knees, push-up planks and mountain climbers.
Follow his 6-minute circuits below to work up a sweat when you don’t have time for a continuous gym session.
6-Minute Body-Weight Workout
High Knees: Run in place by lifting your knees up past your hips.
Bear Crawls: Start on all fours, with your knees off the ground and under your hips and wrists under your shoulders. Move opposite limbs in a crawling motion for four steps forward and four steps back.
Cross Mountain Climber: In a high plank position, bring your opposite knee toward your opposite elbow, and quickly repeat on the alternate side.
Crab Crawl: In a seated position, place your hands under your shoulders and lift your hips a few inches off the ground. Keep your chest out as you move your opposite limbs four steps forward and four steps back.
- High Knees for 20 seconds with 10 seconds of recovery
- Bear Crawl for 20 seconds with 10 seconds of recovery
- Repeat 3 times
- Cross Mountain Climbers for 20 seconds with 10 seconds of recovery
- Crab Crawl for 20 seconds with 10 seconds of recovery
- Repeat 3 times
Yours In Health,