Short On Time? Here Are Some Mini Workout Routines You Can Try

We all know the importance of working out. It keeps you fit, active, energetic, strengthens your immune system, and protects you from several illnesses. The modern lifestyle has provided us with many tools of comfort, however, there is a hidden price attached. Many people spend most of their working hours sitting at their desks, which has several negative health implications. What you need is some moving around and a quality workout that keeps your body going. However, due to their busy life, many people are always short of time for the most basic things like preparing food or spending time with their families. In such a scenario, working out seems a far-fetched idea. But is there a solution that can ensure you a quality workout while sparing you with time to carry on with your other errands? The answer is yes and the solution lies in the form of mini-workouts.

Benefits Of Mini-Workouts

Before looking at some mini-workout options, let us understand some of their health benefits:

• First and foremost, it improves your overall fitness. 50 minutes or 5 minutes, what is important is that you are getting a quality workout.
• The idea behind these mini-workouts is that it ensures quality exercise in a short interval of time. Hence, these are easy to slip into your daily schedule. 
• Since these are shorter, chances are you might stick to it. This is extremely important as when it comes to fitness, consistency is the key.
• A study, published in the ‘Journal of Obesity’, found these high-intensity workouts highly effective in reducing weight.

Other than these, these mini-workouts will also provide you with the health benefits of any other workout. Other than weight loss and management, it reduces your risk of getting serious health issues such as heart diseases, type-2 diabetes, stroke, blood pressure, etc. It elevates mood, reduces the risk of mental health issues, and improves the quality of sleep, which are crucial for a quality life. 

Mini-Workout Options

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Now that you know the benefits of working out, here are some mini-workout routines you can slip easily into your jam-packed routine.

High-Intensity Interval Training (HIIT)

These are ideally designed for a high-intensity workout in a short interval of time. In this, you switch from one move to another in a short interval span. Here’s a five-minute routine you can try:

Pulsing Jump Squat

Here is how you can do this:

• For this firstly come in a squat position.
• Then pulse twice, before jumping as high as you can. 
• Do this 20-25 times. 
• After this, rest for a few seconds before jumping into the next move.

Frog Jump

Here's a step-by-step guide to do this:

• Start in the push-up position
• Then jump and bring your feet near your palms, which should remain in the same position. 
• Go back in the push-up position.
• Repeat this 20 times.

Vertical Jump

Here's how you can do vertical jump:

• Come in the standing position. 
• Lower down to touch the ground with your fingers. 
• Rise and jump with your arms extended up. 
• Repeat the same 20 times.

High Knee

Here is how you can do this:

• Start in a standing pose. 
• Extend your forearm in front of you such that it makes about 90° angle with your arm. 
• Start jumping on one leg after another such that you can bring your thighs to touch your palms. 
• Repeat 35 to 40 times.

Jumping Jack Plank

Here is how you can do jumping jack planks:

• Start in the forearm plank. 
• Keeping your core strong, jump on both feet. 
• Do this 30 times.

So, this is your five-minute HIIT workout. However, do remember to take short breaks before hopping on the next move.

High-Intensity Circuit Training 

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This is another great workout you can do in a short amount of time. High-intensity circuit training, or HICT, involves both cardio and resistance training and targets all the parts of the body. Here is a routine you can try:

Abdominal Crunches

This is how you can do it:

• Lie flat back on the floor with your knees bent and feet flat on the floor. They should be width-distance apart.
• Place your palms behind your head or cross your arms and place them in front of your chest.
• Firm up your core.
• Exhale and start lifting your head and upper body up the floor.
• Hold for a few moments.
• Gently come down.
• Repeat this 15-20 times. 

Forearm Plank

Here’s a step-by-step guide on how to do it:

• Come in the push-up pose with your spine straight and your core firm.
• Gently lower your forearm on the ground.
• This is your forearm plank pose.
• Hold this for 30 seconds.

Jumping Jacks

Next, you have to do 30 jumping jacks. This is how you can do it:

• Begin by standing straight with your arms to your sides.
• Next, jump and extend your arms up your head.
• Again jump and bring your arms down.
• Alternate between the two for 30 times.

Lunges

Next, you need to do 10 lunges on each side.

• Start by standing straight with your palms on your waist.
• Extend your right leg forward, while the toes of your left foot will be tucked.
• Lower your right knee down such that your right thigh is parallel to the floor and is at a 90° angle with the lower leg.
• Rise up and again lower down.
• Do this 10 times on one leg and repeat on the other.

Push-Ups

Now you need to do 10 push-ups.

• Start in a plank pose with your back straight and your belly firm. 
• Start lowering down by bending your elbow till your forearm is at a 90° angle with your upper arm.
• Rise up and repeat the same 10 times.

Squats

Next comes squats that you have to do 10 times.

• Stand straight with your feet wider than hip distance.
• Either extend your arms in front of you or place your palms on your waist.
• Firm up your belly and your glutes and start lowering down.
• You should lower down till your thighs are parallel to the floor.
• Rise up and repeat the same 10 times. 

Wall Sit

Complete your routine with a 30 seconds wall sit. This is how you can do it:

• Start with your back pressing against the wall and your feet at a hip-width distance apart.
• Lower down such that your thigh is parallel to the floor.
• At the same time, your back should remain against the wall.
• Stay in this position for 30 seconds and then come out of this pose gently. 

This is a full-body workout. Just remember to take a break for 30 seconds between poses.

Other than these, other mini-workout options you can explore are metabolic conditioning, or metcon, Tabata training, or even 10-15 minutes Yoga routines that target all the parts of your body.

Also read: Why Do Muscles Get Sore Post Workout? What You Can Do About It

Why Is It Important To Work Out?

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Now that you know the ways to get a quick workout, here are some of the benefits of exercising regularly as enumerated by the US Centers for Disease Control & Prevention (CDC):

• It helps you lose and manage weight.
• Getting the recommended 150 minutes per week of physical activity can protect you from serious health issues such as cardiovascular diseases and stroke, which are among the world’s leading killers.
• It also helps manage blood pressure and cholesterol levels.
• Exercising regularly decreases your risk of developing type-2 diabetes.
• It also reduces your chances of developing certain cancers such as that of bladder, breast, colon, kidney, lung, and stomach.
• It strengthens your bones and muscles.
• It prolongs your life and improves its quality.
• Among the short-term benefits that you get right after working out, include improved thinking, cognition, and lowered levels of anxiety.
• It also decreases your risk of suffering from depression.
• It improves the quality of sleep.

So, as you saw, working out is extremely crucial not just to manage weight and protect yourself from several health issues, but to have a qualitative life. Although it is recommended that one must get at least 150 minutes per week of moderate-intensity workout, if you don’t have that much time, do not worry as the high-intensity short workouts are here for you. 

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