Mini-Workouts: Little Ways to Make Big Changes on Monday

Do a short fitness session to get your heart rate up for big results. Integrating a mini-session into your busy schedule this Monday could be just what you need to start the week moving and be more energized. A little can go a long way!

The Master Plan

Here’s the big picture, 150 minutes of exercise a week. It sounds like a lot but if you break it up with “moderate or vigorous intensity workouts for at least 10 minutes at a time,” you’ll reach the weekly physical fitness recommendations from the CDC.

Short Workouts for Long-Term Impact

Exercise can prolong your life, but you’re busy. How do you fit it in? Short workouts target burning calories and resistance training – alternating cardio with building muscle. Here are some quick ideas:

Try Move It Monday Mini Workouts for low-impact activities that can be easily integrated into a busy day. You can use these simple steps to improve your fitness when you’re on the go, waiting on line, idling in the car, at your desk, or even at home.

Do you like to walk? Spend two minutes walking 15 times a day or 10-minutes walking three times a day.

Have time to roll-out your yoga mat? Start with Child’s Pose and take it from there. Here’s a video of a ten-minute yoga routine to get you started.

Express cardio. Here are some ideas for some addictive, high-intensity ten-minute workouts. For low impact options, try some chair yoga.

Take ten minutes from your lunch hour with these easy lunchtime workout ideas.

Do you like to ride a bicycle? Set a phone timer for five minutes. Ride in one direction, when the timer goes off, turn around.

Can’t leave home? Watch a video online and follow along. Here are some suggestions to get you started.

Why We Exercise

The New York Times reported Trine Moholdt, a research fellow for a large-scale research study, said, “Being active has large effects, and doing even a little bit is better than doing nothing. Weight loss is beneficial for overweight people, but exercise is even better.” When we move, we stave off conditions like stress, heightened emotions, early dementia, osteoporosis, hormonal imbalances, and others.

This Monday, try brief activity bursts for a big payoff. Meet your fitness goals and manage your time. Mini-workouts could be the solution.