Micro-Workouts Examples: More Gains in Less Time with the Kayezen VECTOR

Micro-Workouts: Fitness for a Busy Schedule
A micro-workout routine can be a great solution for those who find traditional gym workout sessions impractical. Micro-workouts are short, high-intensity exercises that can be done anywhere, anytime. Typically lasting between 1-15 minutes, these mini-workouts can include strength training, cardio, stretching, and mobility exercises. The key is to maximize effort in a short amount of time, making these workouts the perfect solution for those with busy schedules.
Whether you’re doing a quick session during a lunch break or squeezing in a quick workout at home, micro-workouts have some big advantages.
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:
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BUILD - In the VECTOR training method, BUILD focuses on isometric holds that are known to improve strength and durability.
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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.
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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
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High Plank Hold (top of push up position)
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Alternate Leg Raise from high plank hold position
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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
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½ Squat Hold
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Squat
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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
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Single Leg Hold
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Side Step Reverse Lunge
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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
Tips for Trying Mini Workouts
If you’re new to micro-workouts, here are some tips to get you started:
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Start Small: Begin with short, 1-2 minute workouts and gradually increase the duration as you become more comfortable.
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Choose Multi-Muscle Exercises: Opt for exercises that work multiple muscle groups at once, such as push-ups, squats, and lunges.
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Incorporate Cardio: Add cardio exercises like jumping jacks and burpees to get your heart rate up and improve cardiorespiratory fitness.
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Use Bodyweight Exercises: Utilize bodyweight exercises like planks and squats to improve strength and endurance.
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Spread Them Out: Try to do micro-workouts throughout the day, such as during commercial breaks while watching TV or during your lunch break at work.
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Make It a Habit: Incorporate micro-workouts into your daily routine, such as right after waking up or before bed.
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
Resistance training is essential for any fitness enthusiast who wants to build strength, tone and endurance. With micro-workouts, fitting fitness into any schedule has never been easier. The Kayezen VECTOR is the ultimate tool that combines the benefits of resistance training in a compact device that is travel-friendly while still providing powerful resistance. For anyone who wants to get maximum gains in minimum time, the Kayezen VECTOR is the answer.