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Despite what most people might think, you really don\u2019t need much time to work out.<\/p>\n
In fact, even ten to twenty (or yes, twelve) minutes of challenging exercise a few times a week <\/i>is enough to burn fat, build muscle, boost strength, and contribute to a healthy, active lifestyle.<\/p>\n
Which means that no matter how busy you are,\u00a0we all<\/i> have time to exercise.<\/p>\n
After all, just think about how much time you waste on social media, watching TV, or being inefficient throughout your day. You can easily shave a few minutes off your daily tasks and have enough time for a warm-up and a twelve-minute\u00a0HIIT or circuit workout\u00a0most days of the week.<\/p>\n
But sometimes, the resistance isn\u2019t really about the actual time the workout takes. It\u2019s about the energy it takes to gear up for it.<\/p>\n
Maybe your stress levels are over the top, or your energy levels have been so low that you keep talking yourself out of a workout. Or maybe you just don\u2019t want to get all sweaty and have to take a shower afterward.<\/p>\n
These are understandable excuses, especially during a pandemic. We\u2019re all struggling right now, myself included. But when it comes to exercise, being healthy and fit isn\u2019t actually as black and white as the fitness world tries to make it seem.<\/p>\n
This is one of my gripes with the average person\u2019s understanding of a typical gym workout \u2014 they either go to the gym for 45 minutes or none at all.<\/p>\n
The reality is that something is\u00a0always<\/i>\u00a0better than nothing when it comes to movement. Getting out for a fifteen-minute walk instead of doing the strength training workout you\u2019d planned on doing that day might not be what you\u2019d hoped for, but it\u2019s significantly better than doing nothing at all.<\/p>\n
Doing\u00a0something\u00a0<\/i>movement-related \u2014 whether it\u2019s a short walk, a few sets of push-ups or pull-ups, or ten minutes shooting baskets in your driveway or playing catch with your kid is always better than doing nothing at all.<\/p>\n
If you want to maintain a healthy lifestyle, make time to move every day. And if you\u2019re not sure where to start, I have a few suggestions.<\/p>\n
One extremely effective way to stay fit when you\u2019re busier than normal or have a mental block about doing a full workout is to add in micro workouts during the day.<\/p>\n
(I saw someone on Twitter once call these micro workouts \u201cexercise snacks\u201d and thought that was really great.)<\/i><\/p>\n
Basically, rather than do a full workout, you\u2019ll just add in reps throughout your day.<\/p>\n
For example, try sprinkling in some of the following during semi-frequent work breaks:<\/p>\n
The key here is to keep the challenge level fairly low so that you won\u2019t feel a mental barrier to doing the number of reps.<\/p>\n
You can play around with what works for you \u2014 fewer reps and more sets, or fewer sets and higher reps. Your goal is to find a solution that\u2019s easy enough that you won\u2019t put it off but that challenges you over the course of the day. You can gradually increase the number of reps and sets as you get stronger or keep them the same if your goal is maintenance.<\/p>\n
If you have a few minutes to spare, you can also try a Tabata workout. These workouts take only four minutes to complete, but they\u2019re far from easy. To successfully do a Tabata workout, you need to give it all out effort. Pretend like you\u2019re running as fast as you can from a bear during each interval, and you\u2019ll be moving at the right pace.<\/p>\n
Although they\u2019re challenging, Tabata workouts are one of the most efficient forms of training.\u00a0Research conducted by Dr. Izumi Tabata in the 1990\u2019s\u00a0has shown that Tabata workouts can have similar aerobic benefits as a 60-minute moderate-intensity cardio workout.<\/p>\n
Here\u2019s an example of an equipment-free Tabata-style workout you can try:<\/p>\n
Set a timer to eight rounds of ten-second and twenty-second intervals \u2014 rest on the ten-second ones, then go all-out on the twenty-second ones (8 x :10 x :20).<\/p>\n
Cycle through these exercises so that you end up doing four rounds of each:<\/p>\n
You can find other Tabata workout ideas\u00a0here.<\/p>\n
Note: Remember to never work out completely cold. Even with a Tabata workout, you should warm up a little beforehand, especially if it\u2019s cold outside.<\/p>\n
If you\u2019re busier than usual or are feeling stressed or overwhelmed, sometimes setting aside time for a \u201cfull\u201d workout can feel daunting (yes, even if it\u2019s just twelve minutes). Try and get away from an all or nothing mindset around movement and start adding in mini workouts during the day.<\/p>\n
Add in simple exercises like a quick set of push-ups, bodyweight squats, or stretches every 30 to 45 minutes when you\u2019re at home (set a timer if you need to) and go for a short walk to take a break. It may not seem like a lot, but all these short bouts of movement throughout the day add up and will still get you many of the same benefits of a longer, harder workout.<\/p>\n
\u201cBe not afraid of growing slowly, be afraid only of standing still.\u201d \u2013 Chinese proverb<\/i><\/strong><\/p>\n What\u2019s your favorite strategy for adding movement to your day? Share with me in the comments! <\/i><\/p>\n