Having trouble finding time to fit a quick workout into your daily routine? Working out while you get ready in the morning may just be your solution! Well, this may not be a full-fledged alternative, but it certainly can fill in for the days that you just simply can't do your normal workout.
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Do quick workouts really work?
“There is overwhelming evidence that even a short 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level,” says Olga Hays, an American Council on Exercise-certified wellness promotion specialist at Sharp HealthCare.
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Quick workouts can improve energy levels, sleep and cognitive functions, such as short-term memory and decision-making. Meanwhile, a 10-minute session of high-intensity interval training (HIIT) can boost your metabolism for hours, which raises your body’s fat and calorie-burning power throughout the day.
Whatsmore, doing daily quick workouts makes you more likely to stick to a consistent workout routine.
“One of the most significant benefits of short workouts is that they lead to greater adherence,” Hays adds. “You are more likely to continue with your fitness program given the substantially reduced time commitment.”
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The U.S. Department of Health and Human Services recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both spread throughout the week. Moderate- to high-intensity muscle-strengthening activity, such as resistance or weights, and strength-training exercises for all major muscle groups at least two times a week is also recommended. However, Hays says even if you can't commit to this level of exercise, something is better than nothing.
“Science has consistently shown that some exercise, even just a few minutes a day, is better than none,” adds Hays. “Therefore, if your busy schedule does not allow you to stick to the above recommendations, rest assured that as long as you can squeeze a few mini-workouts into your day, it is still worth your while.”
Here are five ways you can tap into your fitness while finishing your normal morning routine.
1. In the shower
Stretching in the shower is great because the heat from the water already has your muscles relaxed. Use the wall for balance (we don't want you slipping), and try stretching out those hamstrings and pecs.
2. While making breakfast
Tricep dips are a great kitchen workout. Use a bench or chair (depending on what's available) and work out those arms. Do it while you are waiting on your toast to pop up or your oatmeal to cook!
3. While brushing your teeth
Calf raises are something you can do while doing just about anything. Why not try it out while you are brushing your teeth? Raise up onto your toes and then lower down slowly. Now, this is multi-tasking at its finest. Working those legs and fighting cavities at the same time!
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4. When doing your hair
Try squatting and holding it instead of sitting completely down. While you tie your hair up into that 'do you will be working those buns!
5. As you’re walking out the door
Lunge your way out the door and to the car, and then when you get to work opt for the stairs instead of the elevator!
Although it may not seem like a lot, a mini sweat session can help you gain muscle, boost your metabolism, increase endurance and assist in weight loss.
“The bottom line is that any workout is better than no workout,” Hays concludes. “Start building short workouts into your day and soon you will feel stronger, leaner and more energized."
