If you need ideas for microworkouts to do at home, look no further. We’ve listed an entire alphabet of at-home microworkouts to power you up every day.
The idea behind microworkouts is that you weave them into your day instead of doing one longer, more intense workout. You’ll be amazed at how quickly the effects add up! See how many you can complete in a day, and try to fit them all in over the next few days. Let us know how many you check off.
Alternating Lunges
Stand with feet shoulder-width apart. In a smooth motion, take one step forward and bend both knees at the same time until your back knee is just a few inches from the ground. Return to your starting position and repeat with the other foot.
Burpees
From a standing position, squat down and place your hands on the floor. Kick your feet back into a push-up position and do a push-up. Kick your feet forward to a squat position and do a vertical jump.
Chin-ups
Deadlifts
Elbow-to-knee Side Planks
Start in a push-up position and roll to one side, placing the ball of your bottom foot slightly in front of your top foot for stability. Simultaneously bend your top arm and bottom leg so that your elbow and knee meet.
Flutter Kicks
Lie flat on your back. Lift your shoulder blades and your heels off of the ground so that your abdominals engage. Keeping your legs straight, move one leg up about six inches while moving the other down, emulating a swim kick.
Glute Bridges
Lie flat on your back with your arms at your sides, palms flat. Bend your knees and plant your heels on the floor, just a few inches from your glutes. Press into your heels and raise your hips, holding a squeeze at the top. Lower slowly and repeat.
Hollow Body Rocks
Primal Health Coach Brian demonstrates the hollow body rock at the 2:20 mark.
Incline Push-ups
Find a sturdy platform, like an exercise step or the stairs in your house. Get into a push-up position with your feet on the floor and your hands on the elevated surface. Lower and raise your body just as you would with floor push-ups.
Jump Squats
Start in a standing position with your feet shoulder-width apart. Lower into a squat position as if you are sitting in a chair. In one smooth motion, jump up and land, lowering back into a squat position. The invisible line between your tailbone and head should stay straight throughout the movement – only your legs should bend and straighten.
Kettlebell swings
Start in a standing position, holding one kettlebell with both hands. Feet should be slightly wider than shoulder-width apart. Swing the kettlebell up just to the point that your arms are holding it straight out in front of you. On the downswing, bend forward and and bend your knees slightly so that the kettlebell swings just under your pelvis. From there, change direction and swing back up to repeat.
Lying Leg Lifts
Lie flat on the floor and place your hands under your glutes. With straight legs, slowly lift your legs until your legs and torso are at a 90 degree angle. Slowly lower back to the starting position. The key is to keep your abs tight through the entire movement.
Mountain Climbers
Start in a push-up position. Move your right foot forward until your knee is just a few inches from your right elbow. Swiftly switch sides until your right knee is straight and your left knee is near your left elbow, and keep alternating until you’ve completed your set.
Narrow Squats
Start with your feet a little closer than shoulder-width apart. Bend as if you’re sitting into an invisible chair, keeping a straight line between your tailbone and head. Slowly rise back to standing and repeat.
Overhead Tricep Extensions
Grab two light weights, light kettlebells, water bottles, or one resistance band. Starting from a standing position, raise your weights over your head and bend at the elbow to lower them to almost touch your shoulders. Straighten your arms to raise the weight and repeat. If you’re using a resistance band, step on the middle, grip the handles, and execute the movement as you would with weights.
Push-ups
Quick Sprints
Reverse Lunges
Reverse lunges are the same movement as alternating lunges above, except instead of taking a step forward, take a step back before you bend your knees and lower.
Squats
Tricep Dips
Place your hands on the edge of a chair seat, fingers forward. Walk your feet out to where you can comfortably drop down into a dip. With feet planted on the floor, use your arms to lower your body until your glutes are just a few inches from the ground. Press your body back up and repeat.
Upright Rows
Start in a standing position, feet shoulder width apart. Hold a two light weights, or resistance band handles in front of your belly. Gripping the weight, trace an imaginary line from your pelvis to your clavicle. Slowly lower and repeat.
V-Sits
Lie flat on your back. Raise your shoulder blades and feet off of the ground. With straight legs, hold the position, making sure that the only part of your body touching the ground is your glutes.
Wall Sits
From a standing position, touch your back to the wall and drop down as if you’re sitting in an invisible chair. Hold for as long as you can.
X-Abs (Alternating Jacknives)
Start in the V-Sit position with your arms out in front of you. Raise your shoulders while bringing one knee closer to your chest, while your hands sweep past your knee. Lower your shoulders and knee at the same time, and repeat with the other knee.
Y-raise (Supermans)
Lie on your belly with straight legs and your arms straight out in front of you. Simultaneously raise your upper body and legs off of the ground until your belly is the only thing touching the ground. Hold.
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