Two-a-Day Mini Workouts for Everyone
The Physical Activity Guidelines for Americans recommend that adults engage in 20 minutes of vigorous activity three days per week or at least 30 minutes of low-to-moderate physical activity five days per week. Sometimes it’s just not possible to get all that exercise in at once. It might be better to split up your longer workouts into two shorter sessions to ensure that you actually get it done.
Shorter workouts are not only more convenient but, at times, more effective too. You can easily implement them into an already hectic schedule as well as complete them with much more energy and effort knowing that the end is near.
At least 10 minutes for each mini session that you do per day is ideal to ensure that you reach the recommended amount of exercise. The key is to pick an intensity that is challenging but not so intense that you risk injury or over training.
The following Two-A-Day Mini Workouts can be used as a basis for you to get started. You can add or reduce the workout based on your current fitness level.
Mini Workout #1
- 2 minutes sprint, run/jog (outside, treadmill, or in place)
- 1 minute of ANY SQUAT MOVEMENT
- 2 minutes Jump Rope (If you don’t have a jump rope just do the motions as if you had one)
- 1 minute of ANY PUSH-UP MOVEMENT
- 2 minutes of Front Kick Lunges
- 1 minute of Any AB MOVEMENT
(Repeat if you have more time)
Mini Workout #2
ROUND ONE: Set your timer for 5 minutes. At the top of each minute do 5 Dumbbell Deadlifts and finish the minute with High Knees.
ROUND TWO: Set your timer for 5 minutes. At the top of each minute do 5 Lunges and finish the minute with Plyo Jacks.
(Repeat if you have more time)
CLICK HERE for a printable workout that you can also do as a mini routine and remember to hydrate well with water and a protein drink (if possible) between each mini workout.
Follow me on Facebook to let me know your thoughts on this two-a-day workout. You can also find me here at Caloriecount.com every Sunday for additional fitness tips.
Comments
Short and intense is good. I really like Body by Science.
High intensity weight training is great for building muscle which has numerous benefits as well as building cardiovascular health.
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Love the whole blog but this post outlines good nutrition very well.
My main problem is starting to workout and getting the motivation o gear up. Once I start it is not so hard for me to train 1 h ..... so I acttualy prefer to train for longer. If I think I should interupt whatever I am doing in order to train for just 20 min I feel that it's not worth the effort fo so little training, so I do not even bother.
I know it is the wrong attitude, but short training just does not work for me.
Wish there was an embedded video upload or link facility. so that everything becomes at one spot.
Original Post by: ketansaWish there was an embedded video upload or link facility. so that everything becomes at one spot.
Good Idea. I will do that next week.
Original Post by: litu_mariaMy main problem is starting to workout and getting the motivation o gear up. Once I start it is not so hard for me to train 1 h ..... so I acttualy prefer to train for longer. If I think I should interupt whatever I am doing in order to train for just 20 min I feel that it's not worth the effort fo so little training, so I do not even bother.
I know it is the wrong attitude, but short training just does not work for me.
Considering you can accomplish more in 20 minutes than one hour if you use the right workout yeah its not a good idea.
You really should read Body by Science. Its 12 dollars and it goes into why short workouts if done properly are much better than the long drawn out ones most people do.
Original Post by: kimfitnessOriginal Post by: ketansaWish there was an embedded video upload or link facility. so that everything becomes at one spot.
Good Idea. I will do that next week.
OMG...!! I had you at hello??? :D ... blush :")
ok thank you very much. if that happens, it will be easy and more interesting for the members.
I have dodgy knees and can't do anything with high impact on them. Has anyone any ideas of alternatives for jumps, skipping etc?
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.
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I LOVE short, intense workouts!!! I highly recommend them, especially for people on tight schedules. These short workouts are ALL I've done to lose the weight and keep it off. Along with eating half meals, my weekly workout hours are always right about an hour!
So, eat less, move more (as in more often, not more hours) and you'll succeed with your weight loss.
Jim