Fitness in a Flash with Micro-Workouts: The Many Benefits

What are Micro-Workouts?

Micro-workouts, also known as mini workouts, are short, intense bursts of exercise that last anywhere from one to fifteen minutes. These mini sessions can be done throughout the day and can include strength training, cardio, stretching and mobility work. The key is to get as much as you can in a short amount of time.

The Science Behind Micro-Workouts

Research shows short, high intensity exercise works. While the CDC recommends at least two and a half hours of moderate intensity exercise per week, micro-workouts offer a time-efficient alternative. Micro-workouts, which involve shorter, more frequent exercises throughout the day, can improve cardiorespiratory fitness and reduce risk of heart disease, cancer, and even early death based on extensive scientific studies.

Studies have shown that even short periods of exercise can improve cardiovascular health, boost metabolism and increase muscular strength and endurance. It’s based on the principle of high intensity interval training (HIIT) which alternates between intense exercise and rest periods to give you a full workout in a short amount of time. Now, let's dive into how you can use VECTOR in your micro-workout.

How to Use the Kayezen VECTOR in Micro-Workouts

The VECTOR Resistance System by Kayezen is perfect for these short, versatile resistance-training workouts that can be adjusted to any fitness level. To use VECTOR in your micro-workouts, first attach the VECTOR system to a stable anchor point. This could be a door, a piece of furniture or even a specially designed VECTOR anchor.

Start with basic exercises like bicep curls, shoulder presses and squats. Do 3 sets of 10-15 reps for each exercise, focusing on proper form and controlled movement. Since VECTOR has adjustable resistance you can increase the intensity of your workout by adjusting the length or using multiple tubes at once. This way you can challenge your muscles as you get stronger. Include compound movements like lunges with a row or squats with a chest press to engage multiple muscle groups and make your micro-workout more efficient. Since VECTOR resistance systems are portable you can take them anywhere, so you never miss a workout, whether you’re at home, in the office or traveling.

Watch Don Saladino's "5-Minute Total Body Circuit" for an example of an everyday micro-workout that will work your entire body and get your heart rate elevated:

Benefits of Micro-Workouts

1. Time Efficiency: The Foundation of a Micro-Workout

In today’s busy world, time is often the biggest obstacle to sticking to a regular exercise routine. Traditional workouts that can last 30 minutes to over an hour can seem daunting and impractical for those with multiple responsibilities. That’s where micro-workouts come in, a revolutionary approach to fitness that prioritizes time efficiency without sacrificing effectiveness. Micro-workouts can be done without the need for a gym membership, making them accessible to everyone.

One of the best things about micro-workouts is their brevity. With sessions as short as one minute, they eliminate the common excuse of “I don’t have time to exercise”. Imagine a series of high intensity intervals that take 60 seconds each, done multiple times a day. This way you can fit it into even the busiest of schedules and make exercise a habit in your daily life.

2. Consistency

Because micro-workouts take minimal time, they’re easier to stick to. Regular exercise is key to long term health benefits and the manageable nature of micro-workouts helps you maintain a regular fitness routine. Consistency in small doses adds up to big fitness and health gains. Consistency can also be achieved by incorporating exercise snacks throughout the day.

Plus the psychological boost from regularly doing micro-workouts can reinforce a positive self image and sense of discipline. When you see you can stick to your exercise plan without huge time commitments, it builds confidence and makes you more likely to continue. This cycle of consistency and achievement will keep you committed to fitness and a healthier lifestyle.

3. Metabolism

High intensity micro-workouts can boost your metabolism and you’ll burn calories even after the exercise is done. This is known as excess post-exercise oxygen consumption (EPOC) and means your body will burn calories at an increased rate after exercise to help with weight management and fat loss. Intense workouts, like micro-workouts, can significantly boost metabolism.

Plus regular micro-workouts can improve your overall metabolic efficiency. Over time as you build more muscle through these short, intense bursts of activity your resting metabolic rate will increase. Muscle tissue burns more calories at rest than fat tissue so the more muscle you have the higher your daily calorie expenditure will be.

This metabolic boost doesn’t just support weight management but also increases your energy levels and endurance for daily activities.

4. Cardiovascular Health and Cardiorespiratory Fitness

Short bursts of intense activity can improve cardiovascular health. Studies have shown that micro-workouts can lower blood pressure, improve cholesterol levels and overall heart function. These benefits are similar to those achieved through longer, moderate intensity exercise, making micro-workouts a viable alternative for improving cardiovascular health.

Research has found that micro-workouts can improve cardiorespiratory fitness through short bursts of vigorous exercise performed several times a day.

Doing micro-workouts throughout the day can help maintain more consistent blood flow and oxygenation, reducing the risk of conditions associated with prolonged inactivity such as deep vein thrombosis. The frequent stimulation of the cardiovascular system will keep your heart and blood vessels in top condition, making you more resilient overall and reducing long term risk of heart disease and stroke.

5. Muscle Strength and Endurance

Despite their short duration, micro-workouts using the Kayezen VECTOR can build mobility, strength and durability. Exercises like push-ups, squats, and burpees done at high intensity challenge the muscles and stimulate growth. Over time, these mini sessions add up to increased muscle tone and functional strength.

Doing a variety of exercises in your micro-workouts can target different muscle groups so you get balanced muscle development and reduce the risk of overuse injuries. The consistent engagement of muscles through frequent short workouts also improves muscle recovery and repair so you can maintain strength gains and improve endurance without the exhaustion that comes with longer workouts.

This is not just for athletic performance but also for everyday functional movements so daily tasks are easier and more efficient.

6. Mental Health Benefits

Physical activity in short doses has been shown to boost mood and reduce stress. Micro-workouts release endorphins, the body’s natural feel good hormones which can alleviate anxiety and improve mental well being. Plus the sense of achievement from completing a workout can improve self esteem and motivation.

Incorporating an exercise snack into your routine can provide mental health benefits. Doing micro-workouts into your routine can give you a mental break from daily stresses and tasks, a moment to reset and refocus. This mental pause can improve cognitive function and productivity as physical activity has been linked to better brain health and focus. The regular inclusion of these short intense sessions can also create a routine, give you a sense of structure and control which is good for mental health.

7. Accessibility

Micro-workouts are super accessible, no equipment needed. This is great for people who don’t have access to a gym or prefer to work out at home. Bodyweight exercises, household items and minimal space is all you need to do effective micro-workouts.

For safe and effective training, it is important to seek a workout program recommended by a physical therapist.

Micro-workouts can be tailored to any fitness level, from beginners to advanced athletes. This means you can start at your own pace and increase intensity as you get fitter. Plus the simplicity and convenience of micro-workouts means you can do them anywhere – at home, in the office, outdoors or even while traveling so it’s easier for busy or unpredictable schedules to stay active consistently.

How to do Micro-Workouts

1. Morning Routine

Starting the day with a few micro workouts can set a positive tone for the rest of the day. A 5 minute session of jumping jacks, push-ups and squats will get you energized and set you up for the day.

2. Work Breaks: Exercise Snacks

Use your work breaks to get moving. Incorporating exercise snacks during work breaks can boost productivity and break up long periods of sitting. A few minutes of desk exercises like seated leg lifts or chair dips will break up long periods of sitting and boost productivity.

3. TV Commercials

Use TV time to get fit. During commercial breaks do lunges, planks or high knees. Using TV time for mini workouts can add up to a significant amount of activity over the course of an evening. The VECTOR's Limitless Training Platform allows the user to quickly and easily transition to different exercises with varying resistance levels. This versatility is perfect for micro-workouts as it reduces the time that is normally spent re-racking weights or grabbing a different piece of equipment.

4. Daily Tasks

Add exercise segments to your daily tasks. Incorporating an exercise snack into daily tasks can make staying active more manageable. Do calf raises while brushing your teeth, squats while waiting for the microwave or stair climbs instead of the elevator.

5. Family Activities

Perform physical activities with your family. Doing a few micro workouts with family can make fitness fun and strengthen family bonds. Have a dance off, play a game of tag or do a mini workout together. This not only gets you fit but also strengthens family bonds.

6. Before Bed

Finish the day with a calming micro-workout. Incorporating an exercise snack before bed can help with relaxation and better sleep. Gentle yoga stretches or a short meditation session will help you wind down and sleep better.

Examples of Micro-workouts with Kayezen VECTOR: 3 Exercises

Let’s get into 3 powerful exercises that combine the benefits of high-intensity resistance training with the convenience of short workouts. These exercises can be done anywhere and provide a balanced workout that targets core, upper body and lower body.

The Kayezen VECTOR uses a unique “BUILD MOVE BURN” method. This training approach is designed to maximize efficiency by building strength, enhancing movement, and burning calories in each session. 

Below we quickly explain each training method:

• BUILD - In the VECTOR training method, BUILD focuses on isometric holds that are known to improve strength and durability.

• MOVE - In the VECTOR training method, MOVE refers to movement under load, and consists of repetitions that target the muscles previously activated in the BUILD segment.

• BURN - In the VECTOR training method, BURN is a “finisher”. Finishers are exercises with increased time under tension designed to create an oxygen deficit in the working muscles by forcing the muscles to work harder.

Each of the three resistance micro-workout exercises below incorporates elements of the three core training methods: BUILD, MOVE, and BURN. Let’s get started!

1. Push-Ups - Core + Upper Body

a) Exercises in this workout

1. High Plank Hold (top of push up position) 

2. Alternate Leg Raise from high plank hold position

3. Push-Up Release 

b) Purpose of Workout

This workout is designed to develop strength in both core stability and upper body dynamic stability. This is a difficult workout that will challenge your core and shoulders to sustain high levels of activation for prolonged periods of time. This generates the necessary fatigue to build strength and improve metabolic function.

c) Exercise Description

BUILD - High Plank Hold - To perform this exercise place the Torso Strap over your right shoulder facing away from the resistance, step forward (away from the resistance) until the slack is taken out of the strap. Rotate to your left so the strap wraps around your back first and continue rotating until the strap crosses in front of your hips and you are lateral or sideways to the resistance. Remaining lateral to the resistance drop into a push-up position with your arms locked out at the elbows, feet close together, and hold tension in the glutes. Your ankles, knees, hips, shoulders, and ears should be in-line, DON’T let your hips sag! Hold this position for 10 seconds.

MOVE - Alternate Leg Raise - After 10 seconds in the high plank hold, maintain the position and raise one foot a couple inches off the floor without any bend in the knee, rotation in the hips, or any vertical movement in the hips or trunk. Hold your body and stance leg perfectly still as one leg is raised and lowered with control. Alternate legs for 10 repetitions on each side.

*AFTER A 30 SECONDS REST PERIOD REPEAT THE BUILD AND MOVE ON THE OPPOSITE SIDE

*AT THE COMPLETION OF THE 2ND SET REST 30 SECONDS BEFORE THE FIRST SET OF BURN

BURN - Push-Up Release - To perform a push up release, wrap into the torso strap the same way you did for the previous exercises. From the top of the push-up position lower yourself to the floor with your chin forward to your fingertips, your chest and hips should simultaneously contact the floor. Rest the front of your body on the floor, lift your hands off the floor and straighten your arms out to the side holding them above the floor. Bend your elbows to bring your hands back into push up position and place them on the floor (only when they are just outside your chest), then raise your body back up to the start position, your hips and chest should simultaneously leave the floor. Repeat this style of push up for 3 repetitions, then hold the top position for 3 seconds before starting the next 3 push-ups, repeat the 3 push-ups followed by 3 seconds hold for 5 rounds.  

*AFTER THE FIRST SET OF BURN REST 30 SECONDS BEFORE THE SECOND SET OF BURN

2. Squats – Glutes and Lower Body

a) Exercises in this Workout

1. ½ Squat Hold

2. Squat

3. Split Squat

b) Purpose of Workout

This workout is designed to develop strength in your lower body in multiple positions. For a workout to be effective in building strength, the angles of loading muscles need to vary. This is effectively achieved during this workout by applying both a hip dominant exercise, the squat, and a knee dominant exercise, the split squat, with the VECTOR trying to pull the knee in. Your body must naturally stabilize the knee by countering the resistance trying to pull the knee in. This is a great workout for overall lower body strength.

c) Exercise Description

BUILD - ½ Squat Hold - To perform this exercise place the cinch strap just above your knee on the leg farther away from the resistance (so the resistance is trying to pull your knee in). Stand in a parallel squat stance somewhat lateral to the resistance (adjust your stance so the resistance crosses 3-5 inches in front of your inside leg (during your squat if your knee touches the strap you are too close). Sit your hips back, bend your knees, and maintain a neutral spine (don’t round your back) lowering your hips halfway to the bottom of a squat, maintain flat feet focusing on pressure under your heels, ball of the foot (thick pad just before the big toe), and just before the little toe. Hold this position for 10 seconds. Keep outward pressure at the knees to stop the knees from caving in during the squat.  

MOVE - Squat - Maintaining the stance and form from the first exercise and performing a full range of motion squat for 10 repetitions.

*AFTER A 30 SECONDS REST PERIOD REPEAT THE BUILD AND MOVE ON THE OPPOSITE SIDE

BURN - Split Squat - To perform this exercise place the cinch strap just above your knee on the leg farther away from the resistance (so the resistance is trying to pull your knee in). Standing lateral to the resistance with your feet close together, take a big step back with the inside leg to achieve a split stance (in the split stance your front knee should be behind your front heel). With your front foot flat and your back heel off the floor, perform the split squat movement by maintaining  a tall upper body, and bend your knees dropping the back knee straight down towards the floor. Repeat the split squat for 3 repetitions, on the third repetition hold the bottom position for 3 seconds before starting the next 3 split squats, repeat the 3 split squats followed by 3 seconds hold for 5 rounds. 

 *AFTER A 30 SECONDS REST PERIOD REPEAT THE BURN ON THE OPPOSITE SIDE

3. Lunges – Lower Body Focus

a) Exercises in this Workout

1. Single Leg Hold

2. Side Step Reverse Lunge

3. Split Squat

b) Purpose of Workout

This exercise is designed to develop strength and stability in your lower body and workout features single leg challenges to build stable ankles, knees, and hips. Anytime you have the opportunity to do single leg exercises you can check off the “functional training” box. Functional training simply means the benefits of the exercise extend to activities beyond the exercise itself. For example, a lunge can help with walking, going up and down stairs, or getting in and out of a car. In sports, a lunge can help with sprinting, decelerating, changing direction, jumping, throwing, kicking, and even improving power while swinging a golf club.

c) Exercise Description

BUILD - Single leg hold - To perform this exercise place the Torso Strap over your right shoulder facing away from the resistance, step forward (away from the resistance) until the slack is taken out of the strap. Rotate to your left so the strap wraps around your back first and continue rotating until the strap crosses in front of your hips and you are lateral or sideways to the resistance. With your feet close together, stand tall, and slowly lift your outside leg until the top of your thigh is parallel to the ground. With your bodyweight under the heel, ball of the foot (thick pad just before the big toe), and just before the little toe, hold this position for 10 seconds.

MOVE - Side Step Reverse Lunge - With the torso strap in the same position as described above, step laterally away from the resistance so you have room to take a large step towards the VECTOR while maintaining resistance. To perform the movement step laterally towards the resistance with the inside leg, with the outside leg step back placing your toes on the ground, and with control lower your back knee down to tap the floor (DON’T place body weight in the back knee, support your body weight in the front leg). In your front foot your body weight should be under the heel, ball of the foot (thick pad just before the big toe), and just before the little toe, maintaining these points of contact allow your front knee to travel forward. With a neutral spine, not a rounded back, your chest should be vertically above the center of your thigh at the bottom of the lunge. Push through the 3-points of contact in the front foot, step lateral to the front foot with the back foot and return to start position. Repeat for 10 repetitions.   

*AFTER A 30 SECONDS REST PERIOD REPEAT THE BUILD AND MOVE ON THE OPPOSITE SIDE

BURN - Split Squat - With the torso strap wrapped in the same way as described above, standing lateral to the resistance, and tension pulling on the strap, stand tall with feet close together. With the outside foot take a big step back (in the split stance your front knee should be behind your front heel). With your front foot flat and your back heel off the floor, perform the split squat movement by maintaining  a tall upper body, and bend your knees dropping the back knee straight down towards the floor. This finisher features a 555 tempo, which means you lower down for 5 seconds, at the bottom of the split squat, with your back knee hovering over the ground, hold for 5 seconds, then for 5 seconds slowly return to the tall position, repeat this tempo for 4 repetitions. During the descent of the split squat imagine using your front and back foot to PULL yourself slowly down to the bottom position.

*AFTER A 30 SECONDS REST PERIOD REPEAT THE BURN ON THE OPPOSITE SIDE

Why Kayezen VECTOR is the perfect Micro-Workout Tool

If you want to combine resistance training and micro-workouts, the Kayezen VECTOR is the ultimate tool. The VECTOR's compact design makes it travel-friendly, and resistance levels can be adjusted to suit every fitness level. Here’s why VECTOR stands out:

• Portable: Kayezen VECTOR’s compact and lightweight design is small enough to fit in carry-on luggage. This means you have a powerful resistance system available to you anywhere, any time.
• Adjustable Resistance: With VECTOR, you have control of the resistance. Whether you’re doing push-ups, squats or lunges you can set the resistance to suit your goals and current fitness level.
• Train Your Whole Body: The Kayezen HILIT Program (High Intensity Low Impact Training) shows how you can use the VECTOR to target one area or train your entire body. This allows you to focus your training on specific muscle groups or incorporate multiple areas through full-body functional exercises.

Conclusion

Micro-workouts are a practical solution to staying fit in a time constrained world. The benefits of a micro workout include making workouts more accessible, helping individuals at different fitness levels, reducing the risk of heart disease, improving cardio-respiratory fitness, and emphasizing the effectiveness of short yet intense exercise sessions. By doing these short intense sessions into your daily routine you can get many health benefits from improved cardiovascular health and increased muscle strength to improved mental well being and better metabolism. The key is consistency and making the most of the time you have, no matter how little it is.

The VECTOR's Limitless Training Platform provides the exercise segments you need to maximize the effectiveness of your micro-workout routines. Try adding micro-workouts to your training regimen and see how small can add up to big fitness gains.