Struggling to fit a whole exercise session into your busy schedule? Why not squeeze a few of these quick workouts into your day…
Words: Katy Sunnassee | Images: Shutterstock
All it takes is 20-30 minutes of exercise five times a week, say the experts. Yet there are still millions of us struggling to fit fitness into our hectic schedules. Time is often the main sticking point when it comes to fitness goals. But fear not, as there’s a new phenomenon on the block to help with this and it’s known as “exercise snacking” (sadly this doesn’t mean chomping on food while you work out – we wish!).
‘Exercise snacking is about breaking down your recommended daily allowance of exercise into five-minute stints spread throughout the day,’ explains Angela Ioannou, National Group Exercise Manager at SLM – Everyone Active (everyoneactive.com). ‘The science behind it actually shows that breaking longer workouts down into a few shorter bursts not only allows you to fit them into your schedule, but they can be more beneficial in controlling your blood sugar levels, too.
‘Exercising in this way has also been proven to reduce stress. When you work out for too long your body’s stress hormone, cortisol, begins to rise. Cortisol actually encourages destruction of muscle tissue rather than growth, and working out for too long can cause these levels to spike, meaning exercise snacking could be the way forward,’ she says.
Another bonus of this type of exercise is that you don’t need any equipment or in-depth knowledge to get going – and, of course, each session only takes minutes. ‘Exercise snacking is easy to fit into your life, particularly if you’re new to exercise or if you want to build more movement into your day but don’t have much time,’ says Lavina Mehta MBE (feelgoodwithlavina.com), a personal trainer and wellness coach, who was awarded an MBE for services to health and fitness. ‘Any sort of movement that breaks up prolonged periods of sitting is beneficial to your health. If you exercise frequently, those feelgood happy hormones will be released every time to boost your mood and mental health too.’
So, these bite-size workouts are a great way to kickstart a fitness routine by making short bursts of exercise part of your everyday life.
‘It’s hard to motivate yourself to work out when you’re experiencing peri/menopausal symptoms, such as hot flushes, joint pains, low mood, disrupted sleep and exhaustion, but often these symptoms can be exacerbated by lack of movement,’ says Lavina. ‘Exercise can help by releasing feelgood endorphins that boost your mood. It’s also key to helping reduce risks of many chronic illnesses, such as type 2 diabetes, dementia and osteoporosis – all of which are more common as we approach midlife and beyond. Regular strength training can help you reduce body fat, which increases for many women due to changes in hormones. Plus, it helps build and preserve bone density and muscle mass, which is vital for reducing the risks of osteoporosis.’
So, whether you’re working or busy at home, you can always squeeze in a five-minute workout wherever you are. Got 10 minutes now? Try one of these.
5-minute top-to-toe workouts
Try Angela’s exercises in five different workout combinations that can be done throughout your day. As with any quick workout, the key is to go from one muscle group to the other. This will minimise risk of poor form and injury and will also help you work your whole body. Angela recommends 40 seconds of exercise followed by 20 seconds rest before moving on to the next exercise…
- Workout 1 – Star jumps, mountain climbers, squats, surface press-ups, lunges
- Workout 2 – Star jumps, bicycle crunches, kickbacks, surface press-ups, ski squats
- Workout 3 – Mountain climbers, superman, squats, shoulder bridge, kickbacks
- Workout 4 – Shoulder bridge, surface press-ups, kickbacks, star jumps, lunges
- Workout 5 – Lunges, bicycle crunches, star jumps, squats, kickbacks
- Total time: 25 minutes per day if you do all the above throughout the day!
Top 10 bite-size exercises
These moves from Angela Ioannou can all be done with limited space and next-to-no equipment. When done together they will work every muscle in your body and give you the same benefits as a 30-minute gym class.
Heart-pumping star jumps
We all did them back in school, and guess what? They’re great! Star jumps are the perfect exercise to get your heart racing, while also working your calves, glutes, abs and shoulders. Simply jump your arms and legs in and out as fast as you can, and try to get as wide as you can, too.
Ab-toning mountain climbers
These might be tough, but they’re hugely effective. Do them as fast as you can and they will work wonders for your abs, arms and glutes. Start in a press-up position on the floor with your hands shoulder-width apart. The aim is to bring one knee up through the empty space between your elbows, then straighten it out and swap legs without your foot or knee touching the ground. Alternate legs as fast as you can.
Thigh-firming squats
These thigh burners are a whole-body movement, but will particularly target your legs, glutes, back and abs. They might be tough, but when done in short bursts they’re more bearable and just as effective. Place your hands shoulder width apart on a work surface or desk for support if you need it, squat down until your bottom is parallel with your knees, then come back up – remember to keep your back straight and try not to arch as you come back down.
Leg-loosening lunges
These aren’t only great for your glutes and abs, but perfect for honing your balance, too. Keep your upper body straight, with your shoulders back and relaxed, and chin up. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle before coming back up. Swap legs and repeat on the other side.
Core-working bicycle crunch
Strengthen your abdominals and obliques without the need for a bike, thanks to bicycle crunches. Lie on your back, fingers lightly touching your head. Crunch up bringing your right elbow and left knee up to meet, return and repeat with the opposite elbow and leg. Alternate this way as many times as you can.
Shoulder-boosting shoulder bridge
Lie on your back face up with your hands by your side, palms down. With your feet flat on the floor, move your heels as close to your bottom as you can. Next, push your hips up into the air and bridge as high as you can so only your upper back and head are touching the floor, using your hands for stability. Gently lower your hips back down to the floor and repeat.
Arm-strengthening press-ups
Work surface press-ups are ideal for working your triceps, shoulders and chest. Using a surface such as your worktop, desk or wall, stand about a metre away from it, hands shoulder-width apart on the surface, then bend your elbows and lower your body towards the surface before pushing back up. Repeat as many as you can.
Thigh-bolstering ski squats
Another great move to strengthen those glutes and thighs. With your back against a wall, squat down so your legs are at 90 degrees, and hold. To increase difficulty, move away from the wall slightly and slowly ‘pulse’ up and down as you squat.
Glute-activating kickbacks
As the name suggests, these will target your glutes and legs. Kneeling on all fours, kick one foot out, up and back behind you, squeezing your bottom as you do so. Have a slight bend in your leg and reach as high as you can with your foot before bringing it back down and changing legs. If you want to make it harder, add some ankle weights and really feel the burn.
Lavina’s workplace exercise snacks
PT Lavina Mehta (above) invites you to weave these moves into your working day to stay mobile while at your desk.
- Stretch snack: Simple head rotations, arm circles and shoulder shrugs are great at alleviating common “tech-neck” issues at work. Focus on your breath as you do them to alleviate stress, anxiety and muscle tension, and aid muscle recovery.
- Desk strength snack: You can do a quick snack of squats, dips and lunges during your coffee break while at your desk. Just remember to turn your computer camera off if you’re in an online meeting! Try adding weights as you progress, which can be bottles of water or your rucksack.
- Stair snacking: Always take the stairs! It’s an easy way to exercise snack. I recommend three flights of stairs three times a day – a good time is after each meal.
- Feelgood walk snack: Go for a 10-minute walk outdoors, ideally in nature, during your lunch break, or turn a meeting (virtual or in person) into a walking meeting. This boosts your productivity and mood too.
- Set an alarm: Get up and move every hour. Walk around or try a minute of star jumps or high knees – a great way to get a HIIT snack in!
