Actually, the word “hesitated” attracted my attention, because I’ve hesitated as well. I’ve been a sportsman for some time now, running has always been my kind of training and riding on weekends. But it struck me every time when I tried to add my strength training back in my schedule. The hours are gone, a workout of a different kind was hard to squeeze in after I’m talking also of a strength one, and I always postponed it to later.
Now, I have struck upon a trick that actually fits the time I have for everything. This is instead of massive gym sessions, it is about those short mini-sessions before and after my running that I am practicing. It only takes 15 minutes for me to complete each one. Besides, my habits are all that I need to slot them into now. Fortunately, life has returned to normal.
How Micro Workouts Benefit Me
I’m on one hand into a fitness routine whereas on the other hand, I run and cycle almost every day. Often biking becomes not just an exercise, but also a mode of relaxation for the day.
Still, every time I told myself that I’ll have to do weight training regularly, I slipped over and crushed my feet. The thing is that stress is what always keeps me away, and I still found the time for a workout session but always felt that it would be easy to push to “later.”
What Does “Micro Workouts” Mean?
Miсrо wоrkоuts аre quіck, роіnted аnd еvеn ѕpесіаl mіnі-еxеrсіѕеѕ [that] narrоw dоwn tо onlу tо wоrkіng оn the musсleѕ’ exеrcisе wіth аn еmрhаѕіѕ оn а раrtісulаr musсle (оr few musсle grоuрѕ) whісh іѕ а сertаin аrеа іn the bоdу]. I have a new routine where I integrate 2 to 3 workouts per run, beach run, and swimming. To be specific, my routine can be broken down into 6 types of workouts, all of them being equally important for my overall health.
The inspiration came from a running-specific strength program that I found that explained about three key movements:
- One explosive or plyometric move
- One unilateral or single leg strength move
- One calf-focused exercise
It’s a very simple method, but yet, it has a very strong impact.
What Makes This Approach Truly Sustainable
These workouts need just 5 minutes before the run and another 10 after, so it’s much easier to allocate the time. After I get ready, I set my mind to do the remaining work and that is what kept me going. The fact that I am all dressed and in a state of warm-up has a significant role in that change of mindset.
I haven’t gone to a special gym for that. I had a couple of 15 kg dumbbells, but the best way to adjust the dumbbells is the changeable ones in order to adjust the weight for each move. If you are in the early stages of exercising, you can even do the exercises with bodyweight exe
It has been more than 1 month of me doing this every day, and I have not missed any workout this whole time. My legs hurt a lot after training which makes me think that the exercises I am doing are working.
Micro Workouts Are Best For Individuals On The Go
If you are a runner, a beginner in the field, or just a person who wants to start a fitness movement routine, micro workouts are just the best. They take away the obstacles of lack of time and energy and they make the goal within reach. If something only takes 5 to 10 minutes, it’s easier to choose to do it.
This has helped me:
- I put on my training clothes as soon as I wake up in the morning. Thus, I have more chances of doing a micro workout later even if I don’t run at that moment.
- When I am tired but still want to look after my health, I practice just two exercises. I usually keep moving once I have started.
- I even remember going through some of them while being in my usual clothes at home—no sweating no making any excuses.
A Resolution That Might Actually Stick
This is not a guaranteed miracle worker, but rather the first time in years that I am using a constant method that I can stick with. It’s starting to feel like strength training my body is not a big deal and running is what a normal day for me will always be. Hopefully, with time, micro workouts will become longer sessions, but even if they do not, they are still effective. The key is that they are creating exactly what is needed.
Have you not been able to maintain regularity in your fitness journey? Then, allow the word “small” to trigger a fresh start, particularly with strength training. Really small. Those regular short-term commitments will be the driving force. And who knows? It’s they that will be accountable for breaking my resolution in 2025.
