Many people say that they don’t have time to exercise, and blocking out one- to two-hour blocks of time to go to the gym or running track can be difficult in the current state of most people’s loves. But, what about two minutes — do you have two minutes to spare? Of course, you do! Set aside a couple of minutes a few times each day for the following microbreak exercise, and you will find yourself on the road to being healthy and active.
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1. Crossover Toe Touches
Begin in an upright standing position with your feet slightly more than shoulder-width apart and maintaining a good alignment with your head, shoulders and hips. Extend your arms out to your sides at shoulder height. Engage your core and slightly bend your knees, and then pivot through your hips to bend your upper body forward, touching your toes with the opposite hand. Raise back up to return to the starting position and repeat the movement on the opposite side.
Crossover Toe Touches
Perform this exercise in a smooth, controlled movement for about 20 seconds. Do as many as you can in that time frame. The intensity is light.
2. Squat Hold
Begin in an upright standing position with your feet shoulder-width apart and your toes slightly pointed outward. Extend your arms out front at chest-height. Engage your core and bend your knees, hinging through your hips to move into a squat. Hold this position for 20 seconds. To increase the intensity, raise your toes or heels while maintaining the hold position.
Squat Hold
Perform 1 set of 20 seconds. The intensity is light to moderate.
3. Standing Wood Chops
Begin in an upright standing position with your feet shoulder-width apart. Contract your core, and drive one knee up toward your opposite shoulder as you swing both arms down. Return to the starting position and repeat the movement on the opposite leg.
Standing Wood Chops
Perform this exercise in a smooth, controlled movement for about 20 seconds. Do as many as you can in that time frame. The intensity is light to moderate.
4. Hip Hinges
To begin the microbreak exercises to get active and healthy, begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders and hips. Engage your core and slightly bend your knees, and then pivot through your hips to bend your upper body forward. Ideally, your back should be parallel to the floor. Raise back up and contract your glutes at the end position. Repeat the movement.
Hip Hinges
Perform this exercise in a smooth, controlled movement for about 20 seconds. Do as many as you can in that time frame. The intensity is light.
5. Reverse Lunge
To begin the microbreak exercises to get active and healthy, stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders and hips. Engage your core and take a big step back with one foot, dropping your back knee down to the ground. Raise back up and repeat the movement on the opposite leg. You can do this exercise with your hands on your hips or arms to the sides. For an increase in intensity, extend your arms over your head.
Reverse Lunge
Perform this exercise in a smooth, controlled movement for about 20 seconds. Do as many as you can in that time frame. The intensity is light to moderate.
6. Up & Out Jacks
Begin in an upright standing position. Jump up, spreading your legs wider than shoulder-width apart and extending your arms overhead. Also, jump back to the starting position. Jump again, extending your arms out front and bringing them overhead. Return to the starting position and repeat the sequence of movements.
Up & Out Jacks
Perform this exercise in a smooth, controlled movement for about 20 seconds. Do as many as you can in that time frame. The intensity is moderate.
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