5 Quick Home Workouts for Micro Fitness and Muscle Gain

Lau Racciatti

Workout 1: Burpees for Full-Body Engagement

Adult man in gym doing push-up on a medicine ball, demonstrating strength and balance. Photo Credit: Pexels @Ketut Subiyanto

Burpees are a powerhouse exercise that engages multiple muscle groups simultaneously, making them a staple in micro workouts. This full-body exercise targets the arms, chest, quads, glutes, hamstrings, and core, providing a comprehensive workout in just a few minutes. To perform a burpee, start in a standing position, drop into a squat, kick your feet back into a plank, return to the squat, and then jump up with your arms extended. This dynamic movement not only builds strength but also improves cardiovascular fitness, making it an ideal exercise for those looking to maximize their workout efficiency.

Workout 2: Plank Variations for Core Strength

Planks activate and strengthen the inner core muscles as well as rectus abdominis and transverse abdominis. Planks help stabilize your spine and hips. Performing this exercise can help prevent back injury and back pain. Photo Credit: Wikimedia Commons @Netstar1

Planks are a fundamental exercise for developing core strength and stability, essential for overall fitness and injury prevention. Incorporating variations such as side planks, forearm planks, and plank jacks can increase the intensity and target different muscle groups. Holding a plank position engages the abdominal muscles, obliques, back, and shoulders, promoting better posture and balance. By integrating these variations into your routine, you can enhance your core strength and endurance, which are vital for supporting other exercises and daily activities.

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Workout 1: Burpees for Full-Body Engagement

Workout 2: Plank Variations for Core Strength

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