May 12, 2025
In a world where time is a luxury and gym memberships gather dust, the concept of "exercise snacks" is revolutionizing fitness. These brief, high-intensity workouts, lasting just two minutes, are designed to fit seamlessly into your daily routine.
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According to Sarah Aarons, a personal trainer and fitness instructor based in Crystal Palace, south London, microworkouts can be done four times a day. Have a look at the no equipment workout guide she shared with The Guardian.
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“Stairs are a great way to add intensity to a workout,” says Aarons. "For an indoor version, simply run or walk up your work or home stairs as fast as you can safely go," she told the media.
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Perform traditional jumping jacks to elevate heart rate and engage multiple muscle groups. This full-body exercise boosts cardiovascular fitness.
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Start with feet hip-width apart, squat, place hands down, jump to plank, jump back, and leap up. To modify, step feet back and forward and stand up instead of jumping. Repeat for a full-body cardio workout.
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Start with a standard squat (see lower body below), with your arms by your sides. Jump upwards, extending your legs fully. Land softly on bent knees, go straight into another squat and repeat.
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Start in a high plank position and quickly drive one knee toward your chest, then the other, like you're running in place. Keep your core tight and pace fast for a high-intensity cardio and core-strengthening workout.
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Begin in a high plank position. Jump both feet out wide, then quickly back together, like a jumping jack on the floor. Keep your core tight and movements controlled. Repeat for a quick, effective cardio and core workout.
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“Squats are a really good all-round exercise for the lower body,” says Aarons. “Although they can seem daunting, they’re very accessible," she adds.
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Stand with feet hip-width apart, step one foot back, keeping it aligned. Lower into a lunge with chest upright and gaze forward. Return to start and repeat. For more challenge, elevate your rear foot on a stable surface like a step.
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Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling by squeezing your glutes, then lower back down. Repeat. Keep your core engaged and don’t overarch your back.
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To make pushups easier, start in a high plank and drop your knees for a knees-down pushup. For even less intensity, begin on all fours with your hips raised and lower just your upper body—this modified move is called a box press.
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Sit on the edge of a chair or bench, hands beside hips. Slide forward so your hips hover, bend elbows to lower your body, then push back up using your triceps. Keep your back close to the surface and repeat.
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Stand on one leg, keeping your knee slightly bent. Hinge at the hips, lowering your torso while extending the opposite leg behind you. Reach toward the floor with both hands, then return to standing. Repeat on the other leg.
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Start in a push-up position with hands directly under shoulders, body forming a straight line from head to heels. Engage your core, keeping your hips level and stable. Hold this position, maintaining proper alignment and breathing steadily.
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Begin on your forearms and toes, with elbows directly under shoulders and body forming a straight line from head to heels. Keep your core engaged, hips level, and avoid letting your lower back sag. Hold the position while breathing steadily.
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The content in this article is intended for informational and educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider.
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