Micro Workout: Short on Time Big on Gainz

Tune in to my latest installment of micro workout exercises, which is really just a new-age way of saying a workout where your time is short and your desire for maximal gains is still high. Here I discuss some simple but effective exercise pairings can can be done somewhere between 7-15 minutes (depending on your schedule/time) that should tap into most major muscle groups and also tax the cardiovascular system.

As I discuss in this video, some exercises should stapes of a training program though may not be appropriate for a short burst high intensity session where fatigue may be a factor and exercise form can be compromised. I then discuss how these pairings are not biblical, and can be modified according to your goals and the amount of time you have to spend on a micro workout session. Lastly, I touch on content already discussed on this channel, such as blood flow restriction training (BFR), and how it may also be a nice addition to a micro workout session to further heighten the anabolic training response (in other words, more gainz).

As always, if you see it on ExerciseLab, it's worth noting :)

In this video I specifically discuss 3 micro workout exercise pairings:
-Deadlift and Pushups
-Step ups and TRX Rows
-Split Squats vs Lunges (in place or traveling. I personally like the reverse lunge) and Pullups/Chin ups
*Bonus add aerobic component such as: jumping jacks, mountain climbers, burpees, battle rope, farmers walk/carry, intense cycling.
**Bonus add accessory exercise for lagging body part such as curls for biceps or bird dogs for core/trunk emphasis

Of course, make sure your form is decent on all of these exercises before performing under high intensity/short rest conditions. Fatigue is likely to be a factor, which often causes exercise form to breakdown, so if your form is already questionable, work to improve it first before attempting to execute it under high intensity/fatigue.


Please subscribe and let me know what you think. Happy training.

**Disclaimer: always consult your doctor prior to starting an exercise program and what if any precautions you may have.

Suggested Equipment:
Plyo Box (for step ups)
Barbell (for deadlifts)
TRX (for bodyweight rows though can also use Smith Machine or similar)
Optional: weighted vest, dumbbells