Exercise Quickies-Any is Better than None
- Juli Schafer
- Mar 6
- 2 min read
Updated: Mar 20
This article is part of our Small Steps Create Big Change to your Health and Wellness Series.
Yes, lifting weights or resistance training is ideal for building muscle, but what if you just want to do something fast and simple wherever you are?
When you are pressed for time in the morning and want to get moving, or need something quick to do during a work break, squeezing in some little Exercise Quickies is a great option for both your physical wellness and a positive mindset!
Here are some examples for you:
20 Squats. Hold onto a door handle or counter if you need some stability for your knees.
20 Wall Push Ups
30-60 second yoga warrior pose
20-60 second balance poses like tree
If you are somewhere you can get on the floor:
20+ seconds of Planks
20 Bridges
Healthy Habit Hack:
The Four Minute Workout is a new concept of exercise that revolves around the body’s ability to use Nitric Oxide for muscle growth. This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.
Nerdy info: Nitric Oxide is a molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.
Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.
The body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.
The Four Minute Workout can be completed multiple times per day no matter where you are, who you’re with, or what you’re wearing. In just four minutes, you can work the 16 largest muscle groups in your body. It is free, easy, effective, and the best way to start toning your body systems. (Source: Zach bush MD)
