On days when you're really busy, it's easy to give up on working out if you don't have a good chunk of time to dedicate to exercise. However, a quick workout can still make a difference, and there are a number of micro workouts that are very effective. It's not always about how long you are exercising. Instead, it's the type of moves you choose to do. In fact, short intense bursts can end up being even better for you than steady-state exercise for a longer period of time.
"Micro workouts can be super effective for people who don't have time to make it to the gym," says trainer Michael Massetti over email. "They are a great way to keep your full body engaged while keeping your heart rate elevated. The idea behind micro workouts is based on HIIT, or High Intensity Interval Training. HIIT interval training is all about short bursts of high intensity activity followed up an active rest period. All of these workouts are designed if you have limited equipment availability."
Research shows that even just an 11-minute workout that contains one minute of high-intensity, all-out effort is just as effective as a 45-minute-long workout at a moderate pace , according to a study in the journal PLOS One — so you have no excuse next time you've only got 30 minutes between work and happy hour. Here are seven micro workouts that are actually super effective.