Micro Workouts You’ll Love | Chuze Fitness

Don’t forget to rest for the full 90 seconds between each exercise. If you don’t have time for the full 20-minute workout, you can select half of the exercises for an even shorter, 10-minute version.

#2 Four-Minute Shredder

Looking for a short workout with even higher intensity? Try this micro workout that should get you thoroughly winded in under five minutes. This workout involves four rounds of 40-second high-intensity exercises, each followed by only 20 seconds of dedicated rest. Here are the movements:

• Round one – Squats
• Round two – Push ups
• Round three – Mountain Climbers
• Round four – Alternate between all exercises—squat, pushup, mountain climber, and repeat. 

Perform each movement for the full 40 seconds, using all the energy you can muster, and, again—although the time is short—dedicate 20 seconds to rest after each intense exercise.

#3 Stairstep Microburst

If you have a flight of stairs with at least ten steps at your disposal, try out this stair climbing sequence for a ten-minute micro workout. This workout involves going up and down the stairs in cycles of five, making an adjustment each time:

• First climb and descent – Climb up and down normally.
• Second climb and third climb – Climb the stairs much faster.
• Fourth climb – Climb and descend the steps two at a time, trying not to use the rails.
• Fifth climb – Lunge up the stairs two at a time. 

Repeat this cycle once or twice for an effective cardiovascular and strength micro workout that targets your leg muscles and gets your heart pumping. There are additional stair climber benefits you can receive if you keep up with this workout as well.

#4 Jump Rope Micro Workout

This five-minute workout only requires minimal equipment—a jump rope—and only for the first exercise. If you don’t have a jump rope, try swapping it out for another round of jumping jacks. Perform each of the following for exactly one minute and rest for a minute after the fourth exercise before you repeat, if desired. 

• Jump rope – Jump with your feet close together and maintain a good pace for one minute.
• Plank – With your elbows resting on the ground, shoulder-width apart, maintain plank position for one minute.
• Lunges – For one minute, take giant steps forward, lowering each knee almost to the ground.
• Jumping jacks – An often underrated exercise that engages the entire body and bears its full weight, you’ll want to perform this simple move, again, for one minute.
• Rest – For one minute, take a much-needed breather before repeating this cycle.