By Marina Aagaard, MFE
“No time for exercise” is a r e a l l y p o o r excuse. It is like this, “those who think they have not time for bodily exercise will sooner or later have to find time for illness” (Edward Stanley, Earl of Derby, 1826-93). And:
Lack of physical activity will result in a poorer performance physically and mentally.
More often than not; if your (exercise) activity is interesting enough, you will find time!
Also it is possible for untrained as well as trained individuals to obtain a notable training effect even with very short workouts, as long as the program has the right design; a suitable level according to your health and fitness.
If one day you believe, you have no time for exercising, then exercise for 5-10 minutes, it is far better than 0 minutes! You can maintain your current fitness level and your body loves every minute of your workout.
In the military they use 5-15 minute micro workouts on busy days with no time for regular ‘full-sized’ workouts. Even ‘everyday-warriors’ can ‘microtrain’ and get ‘macro-results’ with cardio and strength training combined in ‘mini’ CrossFit look-alike programs (high-intensity basic training).
Microtraining can be performed in your everyday clothes (though not optimal) and everywhere, indoors and outdoors, and whenever, as it is primarily bodyweight training.
Of course you can also use nature, furniture or equipment for program variation. And you can perform either one, two or three rounds, series, of the exercises.
For maximum results the microtraining should be relatively intense, so often this means sprinting, leaping or jumping, which also functions as agility training.
Note: The higher intensity, the greater the effect, however, at the same time the risk of injury increases; train with concentration og muscular control. Start at a suitable level.
Below are some examples of microtraining workouts for intermediate to advanced exercisers (warm up, and start with a lesser range of motion). The examples show basic training and each micro workout may be changed with other exercises:
1 round (Tabata requires a 5 min. warm-up):
Tabata-routine; 20 sec. sprint, 10 sec. (active) rest-pause, repeat 8 times
12 back extensions
12 ab curls
16 jump lunges (feet staggered, jump and change legs, repeat other leg)
10 reaction drill (from prone (plank>les forward) to supine (sit-up)
10 tuck jump (jump, pull the knees up)
16 back extensions
16 ab curls
16 lunges (forward an/or out)
10 squat jump
10 dive bombers (circular push-ups forward and backward)
10 Burpees (from prone or plank position, jump forward and up, return)
12 Push-ups, narrow
Enjoy your workout!