Let’s All Try This 10 Minute Micro Workout.

This month we did some quick home workouts for the Lifehacker Fitness Challenge , and today we’re going to try out a workout developed by the scientist who made high-intensity interval training popular. It’s simply called “Go-To Workout” and you can change it as you see fit.

We recently mentioned this as one good example of micro-training . Its designer Martin Gibala says that if he could only do one workout, it would be this one. You can find the full description here , but it’s pretty simple and adaptable:

  • Do 30 seconds of jumping or other light cardio like running in place.
  • Do 30 seconds of strength training such as push-ups, air squats, pull-ups, or lunges.
  • Repeat for a total of ten minutes

I liked the flexibility of this exercise as you can choose the exercises yourself. I did mostly push-ups for the upper body and lunges for the lower body. (30 seconds of push-ups, 30 seconds of jogging in place, then 30 seconds of lunges, 30 seconds of jogging and repetition).

Strength training is supposed to drive you to failure within 30 seconds if possible, but on the positive side, if you choose something hard – let’s say you did as many push-ups as you can, but there is still time on the clock – you rest until the end of the segment. I found it to be an enjoyable little workout that was as hard as I wanted, nothing more, nothing less. Pretty nifty. Give it a try and let us know what you think!

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