Just working out for 5 minutes every day might be enough. Here’s why
By NCVC Staff | Published on Sep 23, 2023
We all lead busy lives and often find ourselves skipping our exercise routines due to lack of time. It seems logical, right? Why bother with just a few minutes of exercise when it won’t make a difference? Well, you might be surprised to learn that even a short five-minute workout can do wonders for your body. Micro-workouts have the power to improve your health and strengthen your body in ways you never imagined!
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Are 5-minute workouts effective enough?
You may have never considered working out for just five minutes. It seems like such a small amount of time to see any noticeable benefits. However, short bursts of exercise can actually make a big impact. Not only can it help you lose weight, but it can also improve your sleep and energy levels. And when you’re in shape, it boosts your self-confidence. Research even suggests that even a routine as short as one minute can have its benefits! It’s truly amazing!
According to a study by the University of Utah, incorporating short bursts of high-intensity exercises into your daily routine can lead to a decrease in body mass index, even if it’s only a slight decrease. It can also help reduce obesity. The key is to focus on the intensity of the workouts, not the duration.
There’s another study published in Obesity that highlights the benefits of splitting exercise into short chunks. Participants who did 12 sessions of five-minute workouts reported feeling 32% fuller during the day, compared to those who did an hour of exercise. This demonstrates that shorter workouts can also help control your appetite.
You can burn a decent number of calories
The number of calories you burn during a five-minute workout depends on the intensity of the exercise. Research suggests that with high-intensity interval workouts, you can burn up to 20 calories per minute. But the real benefits are seen after your workout is done. These short workouts can help you burn more fat throughout the day, thanks to the “afterburn effect” that lasts for up to 48 hours after an intense workout.
Experts attribute this post-exercise oxygen consumption to the body consuming more oxygen, burning more fat, and calories after an intense workout.
Here’s how you can fit exercise into your routine
It may seem like a daunting task to exercise every day, but let’s be honest, five minutes isn’t that long! Here are some tips to help you manage your time:
- If you’re watching TV and there’s a commercial break, get up and do some jumping jacks and pushups.
- Do calf raises while you brush your teeth.
- Set a reminder on your phone to motivate you to exercise throughout the day.
- Walk as much as possible instead of taking your car, even for short distances.
- Take the stairs instead of the elevator.
Some short exercises that will give you big benefits
- Jumping jacks: Simple to do and very effective! Jumping jacks raise your heart rate, work all your major muscle groups, and loosen up your joints and muscles.
- Jack squat: This is an extension of the jumping jack. Move into the squat position when you jump with your feet apart. Squat as low as you can to work out your calves, hamstrings, quads, and glutes.
- High knees: This is a fast-paced workout that targets your arms and legs. Lift your knees one at a time as high as you can, while alternating your arms in sync with the opposite knee. Get ready to feel the burn!
- Standing oblique twists: This is a great way to end your workout. Place both hands behind your head and twist your upper body, bringing one elbow to meet the opposite knee. Keep your core engaged and you’ll burn that abdominal fat in no time!
So, if you find yourself short on time, remember that even just five minutes of exercise can make a difference. Incorporate these micro-workouts into your routine, and you’ll be amazed at the benefits they bring. Start small, stay consistent, and enjoy the positive changes in your body and overall well-being!