How to Fit Micro Workouts Into Your Double Shift Life

If you’re part of the hustle culture, chances are you spend most of your waking hours working two or more jobs. While that’s totally admirable, don’t let it be an excuse to stay in a sedentary lifestyle. Moving your body is just as important as making a living, but if you’re convinced you don’t have time for the gym, it’s high time you explore micro workouts.

Micro workouts are high-intensity workouts done in short bursts that last for one to 10 minutes per session. Think of it as bite-sized fitness routines that you can squeeze in after a lunch break or before a long and boring meeting. They’re especially recommended for adults who don’t have time to hit the gym during their busy 9-to-5.

Apart from saving you loads of time and effort, micro workouts have proven to benefit your overall health. Don’t underestimate running 20 seconds on the treadmill, because it can make all the difference. Need more convincing? Check out some micro workout pros below.

According to the European Journal of Medical and Health Sciences, people who’ve dedicated themselves to three or more micro workouts every day have exhibited a lower risk of developing cardiovascular issues.

The same research found that sprinting for 20 seconds, two to three times a day, with a few minutes of rest in between, can improve your maximal oxygen intake. That basically means that you’ll be able to run, swim, or perform any type of cardio-intensive activities longer than usual before getting tired.

As with regular workouts, high-intensity movements, no matter how short, can increase blood flow to the brain and release endorphins, or what’s famously coined as “happy hormones.” Not only will you be in a better mood after, but you’re also bound to feel less stressed and anxious.

Micro workouts are time-efficient and will definitely cost you less than a monthly gym membership. All you need is to set aside 10 minutes in the morning, afternoon, and evening, plus basic equipment like a yoga mat and dumbbells, and you’re good to go! Once you’re all set, try your hand at these micro exercises.

Get a pair of dumbbells, place them over your shoulders with your palms facing in. Keep your feet at shoulder-width apart. With your chest tall and your core braced, bend your knees slightly before straightening your legs and driving the weights overhead at the same time. Lower the dumbbells to your original stance, then repeat.

Stand in front of a stable chair with your feet hip-width apart. Lower yourself down, but stand back up right before you hit the chair. If you’re stuck at your desk all day, this is a good office exercise to keep your heart pumping. Bonus points for being equipment-free!

Start fresh by applying deodorant after your morning shower. Add Dove 0% Aluminum Cucumber & Green Tea Deodorant Roll-On to your routine. Made with ¼ moisturizing cream, this compact lifesaver will have you feeling fresh and odor-free all day. If a spray is more your speed, there’s also the Dove 0% Aluminum Cucumber & Green Tea Deodorant Spray. 

For a bit of cardio, walking will do you wonders, and you don’t even have to go anywhere. Simply stand up, raise one knee toward your chest, lower it, and raise your other knee. Remember to swing your arms as if you’re really walking.

Raise your arms in the air while jumping up and down 10 times. You can do three sets of this with short breaks in between to really get your heart rate going.

After a day filled with work and workouts, cool down and take a warm bath to relax your body. For soft and smooth skin, try the Dove Fresh Moisture Beauty Bar. Infused with a cucumber and green tea scent, it’s guaranteed to leave you feeling cool, clean, and hydrated.

Tip: Excessive sweating can dehydrate the skin, so if yours is naturally flaky or dry already, the Dove Cucumber & Green Tea Body Wash might be best for you, especially after rigorous exercise. Made with a lightweight Microbiome Gentle formula, it can also help get rid of that lagkit feeling after a workout.

Experiment with these micro workouts or branch out to other exercises. What matters is that you build a consistent routine paired with a healthy diet and good sleep. Before you know it, you’ll be cashing in your hard-earned cheques, and you’ll have a rockin’ bod to flaunt, too. No more compromises!