Kickstarting your health: Harnessing the potential of micro workouts 


Discover the power of micro workouts and revolutionize your fitness routine. Beth Coker shares the benefits of just 11 minutes of exercise per day, backed by recent studies. With minimal equipment and flexible scheduling, fitting exercise into your busy day has never been easier.

As winter brings its cool touch to Southern Oregon, it’s a great time to think about starting new health habits. With the New Year, many of us make resolutions or promises to ourselves. Why not make one of those promises about getting healthier? Let’s use this chilly season to begin new health habits that are good for us using micro workouts.

The power of eleven: Shattering the traditional exercise myths 

The question buzzing in most people’s mind is, “Am I getting enough exercise?” Conventional wisdom, backed by U.S. health agencies, has long advised a minimum of 150 minutes of exercise per week. However, recent findings provide a new perspective. Studies now show that a mere eleven minutes of moderate to vigorous aerobic exercise per day could reduce the risk of premature death by nearly 25%. 

The heart of the matter 

The American Heart Association recommends at least two and a half hours of moderate exercise or 75 minutes of intense aerobic fitness weekly for adults. Despite these recommendations, a staggering 80% of Americans bypass working out, citing a lack of time. But there’s hope on the horizon — enter the era of 10-minute workouts, also known as “micro workouts.” 

Micro workouts: Making fitness fit into your schedule 

Micro workouts, consisting of speedy sets of exercises that activate all major muscle groups, are perfect for those with jam-packed schedules. These mini-training sessions, featuring activities such as push-ups, squats, planks and jumping jacks, can be accomplished in 10 minutes or less.  

The health benefits of micro workouts 

Don’t underestimate these short but powerful exercise sessions! The secret behind their effectiveness is interval training. The resulting health benefits include better heart health, increased endurance, weight loss, stronger muscles and improved insulin absorption. 

Fitting exercise into your busy day 

Fitting 11-minutes of working out into your daily routine might seem daunting, that’s why micro workouts are specifically designed for individuals with only a few minutes a day to spare. These exercises require minimal equipment and can be performed during lunch breaks, while waiting for your kids at school, or in between household chores. 

Crafting your micro workout routine: No gym required 

A sample routine could include 30-second sets of jumping jacks, wall sits, push-ups, burpees, crunches, step-ups onto a bench or stair, squats, planks, high-knee running in place, or lunges with 10-second rests in between each move. 

Example 1: Full body quick workout 

  • 30 seconds of jumping jacks 
  • 10-second rest 
  • 30 seconds of squats 
  • 10-second rest 
  • 30 seconds of push-ups 
  • 10-second rest 
  • 30 seconds of burpees 
  • 10-second rest 
  • Repeat the cycle two more times 

Example 2: Upper body focus (for those with limited leg mobility) 

  • 30 seconds of seated punches (punching the air with your arms while sitting) 
  • 10-second rest 
  • 30 seconds of arm curls with light weights or water bottles 
  • 10-second rest 
  • 30 seconds of seated lateral arm raises with light weights or water bottles 
  • 10-second rest 
  • 30 seconds of seated overhead presses with light weights or water bottles 
  • 10-second rest 
  • Repeat the cycle two more times 

Safety first: Before you get started 

Always remember to check with your doctor before starting any new fitness program. Here’s to breaking free from a sedentary lifestyle and embracing wellness, one micro workout at a time. 


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Asante Walk for Hope

Celebrate with cancer survivors at this year’s Walk for Hope, scheduled for Oct. 5 at the Heimann Cancer Center in Medford. Register to walk or volunteer by Sept. 20 to receive a free T-shirt.