{"id":58912,"date":"2024-02-13T21:07:22","date_gmt":"2024-02-13T21:07:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58912"},"modified":"2024-02-19T07:36:36","modified_gmt":"2024-02-19T07:36:36","slug":"micro-exercise-types","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/micro-exercise-types\/","title":{"rendered":"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#What_Is_a_Micro_Workout\" >What Is a Micro Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#What_Are_the_Types_of_Micro_Exercise\" >What Are the Types of Micro Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Aerobics\" >Micro Aerobics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Strength_Training\" >Micro Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Combined_Micro_Workouts\" >Combined Micro Workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Are_Micro_Exercises_Effective\" >Are Micro Exercises Effective?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Exercise_for_Weight_Loss\" >Micro Exercise for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Other_Micro_Exercise_Benefits\" >Other Micro Exercise Benefits<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#How_Do_You_Do_a_Micro_Workout\" >How Do You Do a Micro Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Workout_Plan_for_Beginners\" >Micro Workout Plan for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Exercises_at_Your_Desk\" >Micro Exercises at Your Desk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Weight_Lifting_Routine\" >Micro Weight Lifting Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Workouts_for_Seniors\" >Micro Workouts for Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Micro_Workout_Challenge\" >Micro Workout Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#For_more_exercise_tips\" >For more exercise tips:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#How_many_micro_workouts_should_I_perform_each_day\" >How many micro workouts should I perform each day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#What_are_the_results_of_micro_workouts\" >What are the results of micro workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#Why_is_micro_exercise_important\" >Why is micro exercise important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#What_is_micro_HIIT\" >What is micro HIIT?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Micro exercise may hold the answers to how you can work out when you have a busy schedule. Finding the time for 30-minute exercise routines multiple times a week isn\u2019t always realistic in a fast-paced world.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_2_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, micro exercise is the hot new trend that welcomes you to spot-train desired muscle groups anywhere, at any time. You don\u2019t need to waste time on a 20-minute gym drive or juggling kids with remote work while committing to a full training session. Instead, do micro sessions. Here\u2019s how.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Micro_Workout\"><\/span><b>What Is a Micro Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Micro workouts are intense bursts of exercise that you can do anytime or anywhere. Some micro workouts require dumbbells or simple equipment at home, while others use body weight to create resistance for an effective, fast-paced exercise. You perform micro exercises multiple times daily, typically lasting 5-10 minutes per session. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-minute cardio exercise snacks multiple times daily (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34669625\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-minute vigorous workouts multiple times daily (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6-minute high-intensity workouts at home (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8-minute cardio\/resistance workouts multiple times daily (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-minute micro workouts three times daily (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15-minute micro sessions twice daily (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, micro exercises are more than a 5-minute stint. Let\u2019s show you what they are, the benefits that are involved, and how to do them anywhere, anytime.\u00a0<\/span><\/p>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\">Start using our app <\/a>and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Types_of_Micro_Exercise\"><\/span><b>What Are the Types of Micro Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are three types of micro exercise: aerobic, strength training, and combination workouts. You increase your heart rate quickly and frequently or target specific muscle groups intensely for short workouts multiple times daily. Alternatively, you can combine both approaches.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Aerobics\"><\/span><b>Micro Aerobics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Micro aerobics is also known as exercise snacks and involves quickly and vigorously performing a cardio workout on the spot or on the way to your next appointment. For example, you could push yourself hard up five stair flights rather than taking the elevator.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Canadian scientists found that multiple 1-minute micro-sessions or exercise snacks daily can improve cardiovascular health and metabolic responses (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34669625\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Exercising for a minute multiple times a day may help you get the cardio workouts you need when time feels limited.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Strength_Training\"><\/span><b>Micro Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training refers to body weight and weight-lifting movements. A quick calisthenics workout that lasts ten minutes will do the trick. Alternatively, keeping dumbbells close to lift your weights three times daily for ten minutes may also help you strengthen muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">German researchers found that untrained individuals improved their functional strength after four weeks of 6-minute online HIIT workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). One group only performed a single session daily. Bodyweight HIIT sessions improve strength, but not cardiovascular performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the Mayo Clinic suggests a single set of weight training exercises is just as effective as multiple sets per muscle group (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Doing 10-15 reps properly and vigorously for a short time could help you with time-saving micro-sessions, targeting multiple groups each day.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Combined_Micro_Workouts\"><\/span><b>Combined Micro Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combined micro workouts are any that use strength training and cardio. Strength training can use your body weight or dumbbells. However, you must elevate your heart rate and do vigorous, specific muscle reps for a short time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic studied how functional high-intensity training (F-HIT) with aerobic and resistance movements helped individuals with type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Individuals in the 8-minute group were found to reduce their heart disease risk and better manage their glucose levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It only takes eight minutes a day, three days a week to see results. Combining cardio and resistance training in short bursts of multiple daily workouts may improve muscle strength while enhancing your cardiac performance, unlike resistance training alone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/5-1.png\" alt=\"micro exercise\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Micro_Exercises_Effective\"><\/span><b>Are Micro Exercises Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The micro workouts research above already suggests some benefits, but you may experience more health benefits if you look more closely at the results. Let\u2019s share the amazing benefits you can experience with exercise snacks throughout the day.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Exercise_for_Weight_Loss\"><\/span><b>Micro Exercise for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Research by the University of Wisconsin-Oshkosh shows promising results for using micro exercise as a weight loss tool (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Four groups of women participated, with one group doing no exercise, another doing the traditional 30 minutes, and two groups doing micro sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The two micro session groups did 15 minutes twice daily and 10 minutes three times daily. The participants also followed a calorie-restriction diet over 12 weeks. However, both micro exercise groups lost a similar amount of weight and waist circumference to the 30-minute group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results show that micro sessions lasting 10 minutes, three times a day for 3-5 days a week may help you lose weight if you restrict calories as part of your program (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). WebMD recommends a 500-1,000-calorie deficit daily to lose 1-2 pounds a week(<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing micro workouts with a calorie deficit may help you transform your body. Women should consume 1,200-1,500 and men should consume 1,500-1,800 calories daily to lose weight with exercise. These numbers are dependent on the individual and you should use a calorie calculator to find your exact calorie goal. You should also eat a well-<\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">balanced diet <\/span><\/a><span style=\"font-weight: 400;\">that includes vegetables, fruits, whole grains, lean protein, nuts, and seeds to potentially see better results (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Micro_Exercise_Benefits\"><\/span><b>Other Micro Exercise Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Micro exercise may benefit you in more ways. For example, women who lost weight also showed improved cardiorespiratory fitness after 12 weeks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Another research showed how various micro workouts may improve cardiometabolic fitness, strength, and diabetes management (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further studies have shown more potential benefits. UCLA Health suggests micro stretching, weight-bearing exercises, and aerobics may help improve balance, coordination, and flexibility (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Seniors could benefit from a few micro sessions each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">UCLA Health also confirms that intense 2-minute micro sessions may be as effective as longer exercise routines (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Finally, University Hospitals suggests micro exercises may boost your mood by giving you short bursts of endorphins multiple times daily (<\/span><a href=\"https:\/\/www.uhhospitals.org\/blog\/articles\/2023\/04\/short-bursts-of-activity-can-have-huge-health-benefits\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercise-motivation\/\"><i>How to Turn Exercise Motivation Into Real Actions? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_a_Micro_Workout\"><\/span><b>How Do You Do a Micro Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Multiple micro exercises exist, depending on your needs. Combination exercises work the best, but you should choose what suits you from our top picks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Workout_Plan_for_Beginners\"><\/span><b>Micro Workout Plan for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">University Hospitals suggests you could benefit from a 10-minute micro HIIT session (<\/span><a href=\"https:\/\/www.uhhospitals.org\/blog\/articles\/2023\/04\/short-bursts-of-activity-can-have-huge-health-benefits\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Follow this routine multiple times each day to get your heart pumping:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a few dynamic stretches and spot-running to warm up for 2-3 minutes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do calisthenics that get your heart racing at a high intensity for 1-2 minutes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow down to a spot-run or gentler exercise for 1-2 minutes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do another intense calisthenics workout for 1-2 minutes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down with some gentle dynamic stretches for 2 minutes to relax your body.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Healthline recommends eight beginner\u2019s <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\"><span style=\"font-weight: 400;\">calisthenics exercises<\/span><\/a><span style=\"font-weight: 400;\"> to use (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-ups (may be difficult for beginners)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medical News Today also recommends the following dynamic stretches runners typically use, which work for a warm-up before an intense workout (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dynamic-stretching\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper-body twist<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Exercises_at_Your_Desk\"><\/span><b>Micro Exercises at Your Desk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Micro workouts are effective for time and space challenges. Doing micro <\/span><a href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\"><span style=\"font-weight: 400;\">workouts at your desk<\/span><\/a><span style=\"font-weight: 400;\"> will help you beat time restrictions further. Did you know that Chinese schools make class-break calisthenics exercise routines mandatory (<\/span><a href=\"https:\/\/www.asianstudies.org\/publications\/eaa\/archives\/physical-education-in-chinese-schools-role-models-repetition-and-winning\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It was both shocking and impressive to see a video of Chinese students breaking their class with a synchronized calisthenics routine led by their teacher (<\/span><a href=\"https:\/\/www.asianstudies.org\/publications\/eaa\/archives\/physical-education-in-chinese-schools-role-models-repetition-and-winning\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). You can do a micro desk workout to match the energy of those children.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Higher intensity is the priority. Warm your muscles up with a few arm circles and leg raises at your desk for 2 minutes before completing 10-12 reps of each exercise for 5-8 minutes of exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Desk push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated torso twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated bicycle crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps dips (not on a wheeled chair!)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg lifts<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4-2.png\" alt=\"micro exercise\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Weight_Lifting_Routine\"><\/span><b>Micro Weight Lifting Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mayo Clinic says <\/span><a href=\"https:\/\/betterme.world\/articles\/4-day-lifting-routine\/\"><span style=\"font-weight: 400;\">lifting routine<\/span><\/a> <span style=\"font-weight: 400;\">doing 10-15 reps vigorously and properly for each muscle group is as effective as completing multiple sets (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The below workout focuses on the upper body to inspire other weight-lifting micro exercise routines at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need a set of dumbbells and you\u2019ll work your arms and shoulders vigorously for 5 minutes. Use controlled reps and an intentional rhythm to complete a set of 10-15 reps for each exercise. Focus on feeling each rep and activating the muscles. Only complete a second set if you want to get closer to 10 minutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rear delt flyes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead triceps extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell thruster<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Workouts_for_Seniors\"><\/span><b>Micro Workouts for Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A combination of stretching, weight-bearing exercises, and aerobics may improve flexibility, balance, and coordination in short workouts (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Medical News Today says that you should stop stretching if you feel pain (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dynamic-stretching\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You should aim for mild to moderate tension when stretching.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a warm-up is essential for seniors to avoid injuries. Start with a 1-minute march and then use this 2-minute <\/span><a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\"><span style=\"font-weight: 400;\">dynamic stretching<\/span><\/a><span style=\"font-weight: 400;\"> guide before starting an 8-minute workout.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Follow this guide to complete a short session. Complete 10-15 reps of each exercise, slowing down to a spot march for 30 seconds between exercises. Continue repeating exercise sets until you complete 5-10 minutes to potentially enjoy beneficial results (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modified push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down with the dynamic stretch routine after completing all sets.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/japanese-towel-exercise\/\"><i>Is The Japanese Towel Exercise an Effective Way to Burn Belly Fat?<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Micro_Workout_Challenge\"><\/span><b>Micro Workout Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Micro workouts every hour sounds time-consuming. However, if you challenge yourself to a micro exercise routine every hour to increase your heart rate, you can benefit from staying active in a remote job. Exercise snacks of a minute are enough to see potential benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34669625\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, start challenging yourself to do 1-minute exercise snacks every hour for a week. Increase your micro workouts to 2 minutes every hour the second week and 3 minutes every hour the third week. Exercise snacks include running upstairs or jogging to the other side of the house and back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, combination micro workouts may provide greater benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Do simple things to challenge yourself, such as walking somewhere vigorously while carrying two weighted objects for a minute, or do proper exercises from the above lists.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our micro <\/span><a href=\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\"><span style=\"font-weight: 400;\">workout challenge<\/span><\/a><span style=\"font-weight: 400;\"> dares you to exercise every hour for 1-3 minutes. Other than combining weight training and aerobics, it\u2019s up to you which exercises you perform. You should stick to those you feel most comfortable with. Also, follow our expert tips to stay motivated and on track with exercise snacks (<\/span><a href=\"https:\/\/www.webmd.com\/men\/stick-with-fitness-plan\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start small and increase your times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose workouts you enjoy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the exercises up to target multiple muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Challenge a friend to join you for social support and accountability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set reminders to help you every hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build a micro workout habit on the hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Track your weight loss each week<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_exercise_tips\"><\/span><b>For more exercise tips:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/chest-day-workout\/\"><span style=\"font-weight: 400;\">Chest Day Workout<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/micro-tears-in-muscles-after-workout\/\"><span style=\"font-weight: 400;\">Micro Tears in Muscles After Workout<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/motivation-vs-discipline\/\"><span style=\"font-weight: 400;\">Motivation vs. Discipline<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-1.png\" alt=\"micro exercise\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_micro_workouts_should_I_perform_each_day\"><\/span><strong>How many micro workouts should I perform each day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Split your workouts into three 10-minute or six 5-minute sessions daily to see results. University of Wisconsin-Oshkosh research shows that overweight women improved their fitness and lost weight by doing three 10-minute sessions daily 3-5 days a week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_results_of_micro_workouts\"><\/span><strong>What are the results of micro workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Micro exercise may lead to weight loss and cardiovascular fitness in overweight women (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In addition, micro workouts may improve cardiometabolic fitness, strength, and diabetes management (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You may also improve balance, coordination, and flexibility (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Finally, you may experience positive changes in your mood (<\/span><a href=\"https:\/\/www.uhhospitals.org\/blog\/articles\/2023\/04\/short-bursts-of-activity-can-have-huge-health-benefits\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_micro_exercise_important\"><\/span><strong>Why is micro exercise important?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">UCLA Health suggests micro exercise is important as intense micro workouts have similar benefits to longer sessions (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Many people believe exercise is a 30-minute commitment, but micro exercise is great for those who can only commit to multiple 2-minute sessions throughout the day due to time restraints. Any movement is better than none.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_micro_HIIT\"><\/span><strong>What is micro HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Micro HIIT sessions have a shorter duration than traditional HIIT sessions, but you can still benefit from the brief burst of resistance and cardio training. The Cleveland Clinic found that individuals who did micro HIIT for six weeks for just eight minutes a day still reduced their heart disease risk and improved their insulin and glucose levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6026040\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_1_blog_1-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_1_blog_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Micro exercise could be the key to you finding the time to lead a healthier lifestyle with short bursts of heart-pumping workouts or weight-training sessions when you\u2019re on a busy schedule. Understand the potential benefits and choose a micro workout suitable for your needs.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Micro exercise may hold the answers to how you can work out when you have a busy schedule. Finding the time for 30-minute exercise routines multiple times a week isn\u2019t always realistic in a fast-paced world.\u00a0 Fortunately, micro exercise is the hot new trend that welcomes you to spot-train desired muscle groups anywhere, at any [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":58921,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[228,6],"tags":[],"coauthors":[178,215],"class_list":["post-58912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-micro-exercise","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MICRO EXERCISE \u27a4 leads you toward a healthier lifestyle in 2-minute, 5-minute, or 10-minute sessions. Discover how you can benefit from our micro workouts today.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere\" \/>\n<meta property=\"og:description\" content=\"\u2605 MICRO EXERCISE \u27a4 leads you toward a healthier lifestyle in 2-minute, 5-minute, or 10-minute sessions. Discover how you can benefit from our micro workouts today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/micro-exercise-types\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-19T07:36:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1-3-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/micro-exercise-types\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/308889c151e7dd2633af5309a1898a6c\"},\"headline\":\"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere\",\"dateModified\":\"2024-02-19T07:36:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/micro-exercise-types\/\"},\"wordCount\":1998,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/micro-exercise-types\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1-3.png\",\"articleSection\":[\"Micro Exercise\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Micro exercise may hold the answers to how you can work out when you have a busy schedule. Finding the time for 30-minute exercise routines multiple times a week isn\u2019t always realistic in a fast-paced world.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, micro exercise is the hot new trend that welcomes you to spot-train desired muscle groups anywhere, at any time. You don\u2019t need to waste time on a 20-minute gym drive or juggling kids with remote work while committing to a full training session. Instead, do micro sessions. Here\u2019s how.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Micro Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Micro workouts are intense bursts of exercise that you can do anytime or anywhere. Some micro workouts require dumbbells or simple equipment at home, while others use body weight to create resistance for an effective, fast-paced exercise. 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She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere - BetterMe","description":"\u2605 MICRO EXERCISE \u27a4 leads you toward a healthier lifestyle in 2-minute, 5-minute, or 10-minute sessions. Discover how you can benefit from our micro workouts today.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/micro-exercise-types\/","og_locale":"en_US","og_type":"article","og_title":"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere","og_description":"\u2605 MICRO EXERCISE \u27a4 leads you toward a healthier lifestyle in 2-minute, 5-minute, or 10-minute sessions. Discover how you can benefit from our micro workouts today.","og_url":"https:\/\/betterme.world\/articles\/micro-exercise-types\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-02-19T07:36:36+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1-3-1024x576.png","type":"image\/png"}],"author":"Caroline Lambert, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Hollee Mohni, RD, CPT","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/308889c151e7dd2633af5309a1898a6c"},"headline":"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere","dateModified":"2024-02-19T07:36:36+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/"},"wordCount":1998,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1-3.png","articleSection":["Micro Exercise","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Micro exercise may hold the answers to how you can work out when you have a busy schedule. Finding the time for 30-minute exercise routines multiple times a week isn\u2019t always realistic in a fast-paced world.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, micro exercise is the hot new trend that welcomes you to spot-train desired muscle groups anywhere, at any time. You don\u2019t need to waste time on a 20-minute gym drive or juggling kids with remote work while committing to a full training session. Instead, do micro sessions. Here\u2019s how.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Micro Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Micro workouts are intense bursts of exercise that you can do anytime or anywhere. Some micro workouts require dumbbells or simple equipment at home, while others use body weight to create resistance for an effective, fast-paced exercise. You perform micro exercises multiple times daily, typically lasting 5-10 minutes per session. Here are some examples:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-minute cardio exercise snacks multiple times daily (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34669625\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-minute vigorous workouts multiple times daily (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6-minute high-intensity workouts at home (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954292\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/","url":"https:\/\/betterme.world\/articles\/micro-exercise-types\/","name":"Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/micro-exercise-types\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1-3.png","dateModified":"2024-02-19T07:36:36+00:00","description":"\u2605 MICRO EXERCISE \u27a4 leads you toward a healthier lifestyle in 2-minute, 5-minute, or 10-minute sessions. 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58912","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=58912"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58912\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/58921"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=58912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=58912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=58912"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=58912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}