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Oliver Anwar

13 تغريدة 11 قراءة Feb 14, 2023

16 microworkouts you can do in 90 seconds or less:

Working out at the gym is great.
You can also improve your fitness at home while you're:
• Waiting for coffee
• Warming up lunch
• In between meetings
• Between work blocks
• Feeling stuck on something
How?
By doing these 16 microworkouts:

1) Planks
Start with 30 seconds at a time.
Then add 10 more seconds each time you do it.
2) Bear crawls
Start in a pushup position.
Move forward by moving your right hand and left leg (then the opposite).
These both strengthen your:
• Core
• Back
• Chest
• Shoulders

3) Wall sits
These are amazing for balance.
Sit up against a wall with your upper legs parallel to the floor.
4) Air squats
A set of 10 or 20 is a good target.
Hold something heavy to add weight.
These hit your:
• Core
• Calves
• Quads
• Glutes

5) Lunges (and reverse lunges)
Go deep and wide into these (if you can).
6) Clamshells
Add a resistance band over your knees to boost the benefits.
These are amazing for improving posture problems from sitting too long.
They work your:
• Hips
• Glutes
• Hamstrings

7) High knees
Drive your knees upward explosively.
Alternate 30 seconds with 30 seconds rest.
8) Hip thrusts
Add weight for more intensity - grab a box, a pet, or a girl.
These workouts help your:
• Glutes
• Quads
• Hip flexors
They also reduce pain from sitting.

9) Jumping jacks
These are great for building your cardio stamina.
Make sure to get your arms involved.
10) Stairway step ups
You can also do these with a solid box or chair.
These hit your lower body - especially your:
• Glutes
• Calves
• Hip flexors
• Hamstrings

If you have a pull up bar, you can do:
11) Hangs
Start with 15 seconds and improve from there.
These also help improve bad posture.
12) Chin ups
You can start with chair-assisted chinups to make this easier.
These both work your:
• Lats
• Back
• Arms
• Shoulders

With dumbbells or kettlebells, try:
13) Farmer carries
This is literally just carrying the weights around as you walk.
They're great for cardiovascular endurance.
14) Russian deadlifts
These laser-target your glutes and hamstrings.
They'll also hit your core muscles too.

Mounted resistance bands let you do:
15) Woodchoppers
Start from up above one shoulder then move down to the opposite foot.
It's similar to swinging a golf club.
16) Overhead tricep pulldowns
These are great if normal tricep pulldowns hurt your elbows (a common issue).

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