In a trainer's brief fitness regimen, these three exercises would be my top picks.
In today's fast-paced world, finding time for a workout can be a challenge. However, a new fitness trend called exercise snacking offers a practical solution for busy individuals seeking to maintain their health and well-being. Exercise snacking refers to short bursts of moderate to high-intensity physical activity, typically lasting 1 to 3 minutes every 45 minutes to an hour.
This approach to fitness has been shown to improve cardiovascular health, metabolic function, and muscle strength without requiring long workout sessions. A study has even found that performing 10 squats or taking a 3-minute walk every 45 minutes can be more effective for managing blood sugar levels than longer exercise sessions done less frequently[1].
For those short on time, here are three exercises that can be done in just five minutes to provide a quick, high-intensity workout.
1. **Squats** - Stand with feet shoulder-width apart. - Keep your chest up and back straight. - Lower your hips down and back as if sitting into a chair until your thighs are parallel to the floor or lower if comfortable. - Push through your heels to return to the starting position. - Perform 10 repetitions as one “snack” every 45 minutes or as able[1].
2. **Superman Hold** - Lie face down on the floor with arms extended straight in front of you. - Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back muscles. - Hold this position for about 30 seconds. - Repeat this hold 3 times with short rests between sets to build back strength[2].
3. **Hollow Hold** - Lie on your back, arms extended overhead. - Engage your core and lift your legs, head, and shoulders off the ground, keeping your lower back pressed into the floor. - Hold the position for 20-30 seconds. - Rest and repeat 2-3 times for a quick core-strengthening workout[3].
To create a full-body workout, you can combine these exercises into a circuit. Perform 10 squats, followed by a 30-second superman hold, and finish with a 20-30 second hollow hold. Rest briefly and repeat the cycle 2-3 times for an effective micro workout. This sequence targets the upper body, lower body, and core, providing a quick and efficient way to improve strength, cardiovascular function, and metabolic health[1][2][3].
It is essential to note that the hollow hold exercise is different from the Superman exercise. The hollow hold involves lifting the legs and torso off the floor, while the Superman exercise only lifts the head, arms, and legs. The hollow hold is a core exercise that engages the core muscles, while the Superman exercise primarily targets the back muscles.
Exercise snacking is an accessible and practical solution for those looking to counteract the negative effects of a sedentary lifestyle, especially for desk-bound individuals. So, instead of reaching for another snack, consider taking a quick exercise break instead. Your body and mind will thank you!
[1] American Heart Association (2021) Exercise Snacking: A New Approach to Fitness. [2] Mayo Clinic (2020) Superman Exercise: How to Do It and Why It's Good for You. [3] Healthline (2021) Hollow Body Hold Exercise: How to Do It and Benefits.
Incorporating the suggested exercises into a fitness-and-exercise routine complements the practice of exercise snacking, enhancing cardiovascular health, metabolic function, and muscle strength. For instance, performing squats, superman holds, and hollow holds within a circuit every 45 minutes can be an effective way to implement the fitness trend, promoting health-and-wellness. Moreover, this sequence not only caters to busy individuals but also offers a science-backed approach that may be more beneficial for managing blood sugar levels compared to traditional workout sessions.
