Exercise snacks, also known as micro-workouts, are becoming increasingly popular, especially among busy professionals who find it challenging to make time for traditional gym sessions. These are brief, high-intensity workouts that can be completed in as little as 15 minutes, making them perfect for busy people who are always on the go. They can be performed at home, in a hotel room, or even in the office, providing a convenient and time-efficient way for you to hit your health goals.
Benefits of Exercise Snacks for Busy Professionals
The benefits go beyond the convenience of being able to complete a workout quickly. Research has shown that even short bursts of exercise can provide significant health benefits:
- Improved Physical Fitness: Exercise snacks can help you maintain your physical fitness levels, even if you don't have time for extended workouts.
A study published in the Journal of Physiology found that just six sessions of high-intensity interval training (HIIT) over two weeks can improve endurance and oxygen uptake in sedentary adults.
- Reduced Stress: Exercise is an effective way to reduce stress levels, and exercise snacks are no exception.
A study published in the Journal of Occupational Health Psychology found that brief bouts of exercise during the workday can reduce stress and improve mood among office workers.
- Increased Productivity: Regular exercise has been shown to improve cognitive function and productivity. Exercise snacks can help you stay focused and alert throughout the day, leading to improved work performance.
The Best 15-20 Minute Exercise Routines for Busy Professionals
Here are some of the best 15-20 minute exercise routines that you can do from your hotel rooms or in between meetings, while on the go:
- HIIT Workout: HIIT workouts are a great option, because they are short, intense, and highly effective. This means doing short bursts (60 seconds) of intense exercise, like sprinting or doing jumping jacks, followed by a period of rest (60 seconds), repeat pattern for up to 25 minutes depending on your time allotment.
A study published in the Journal of Strength and Conditioning Research found that just four minutes of HIIT can improve cardiovascular fitness and lower body fat.
- Yoga: Yoga is a low-impact form of exercise that can help reduce stress levels and improve flexibility. A study published in the Journal of Bodywork and Movement Therapies found that yoga can improve mood and reduce anxiety among healthy adults.
- Bodyweight Circuit: A bodyweight circuit is a series of exercises that target multiple muscle groups and can be completed without any equipment, such as squats, push ups, sit ups, planks, etc.
A study published in the Journal of Strength and Conditioning Research found that a 20-minute bodyweight circuit can improve muscular endurance and strength.
- Jumping Rope: If you're feeling extra energetic, try jumping rope! It's a fun and effective way to get your heart rate up and burn calories.
A study published in the Research Quarterly for Exercise and Sport found that just 10 minutes of jumping rope can provide the same cardiovascular benefits as 30 minutes of jogging.
- Stair Climbing: And if you're looking for a challenge, climb some stairs! This full-body workout will get your heart pumping and your muscles burning.
A study published in the Journal of Applied Physiology found that stair climbing can improve cardiovascular fitness and lower body strength.
If you are struggling to find time to squeeze in your daily exercise, exercise snacks are a great option for you! No more excuses for not exercising! Incorporate one or more of these exercises into your daily routine, and watch as your physical fitness, stress levels, and productivity improve. Remember, even a short burst of exercise can have significant health benefits, so get moving and feel the burn!
References:
- MacInnis, M. J., Gibala, M. J., & Physiol, J. (2017). Physiological adaptations to interval training and the role of exercise intensity. Journal of Physiology, 595(9), 2915-2930. doi: 10.1113/JP273085.
- Cleveland Clinic (Dec. 23, 2022). 10 Health Trends That Should Go Viral in 2023. https://health.clevelandclinic.org/health-trends