Yahoo Lifestyle 60 Seconds of Exercise Can Offset 14 Minutes of Sedentary Activity—Here Are 10 One-Minute Workouts to Try
We’ve all been there: You wake up and promise yourself that today will be the day you get back to the gym. But eight hours after sitting in an uncomfortable chair, it's 6 PM and you're too exhausted to get dressed and go for a one hour workout.
Caught up in day-to-day responsibilities, it’s normal to put exercise on the back burner. Though it's not the best idea. Just like sleep and food, the body needs to move. Being inactive and living a sedentary lifestyle is linked to many health issues, including an increased risk of heart disease and death.
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Why 10 Minutes of Activity Matters
You may not have enough time in the day to run six miles, but you can probably squeeze in 10 minutes. If not, how about a minute? Yes, you read that right: According to 2021 research, 60 seconds of exercise can help counteract 14 minutes of sedentary activity.
As for how they figured it out? Basically, 2,070 people wore wearable fitness trackers while performing cardiopulmonary exercise tests (CPETs) over the course of a week. The researchers measured participants' fitness levels and found some interesting results. First, the obvious: The more time participants exercised and the less time they spent sitting, the better their overall fitness levels improved.
Here's the kicker: every minute spent in the heart rate-boosting exercise, researchers equated to doing about three minutes of walking and counteracted about 14 minutes of sitting or standing still.
So the next time you're pressed for time, think about doing one of the 1-minute workouts we listed below. Because you still get major gains with only a fraction of time.
Related: 7 Best Free Beginner Workouts on YouTube
One-Minute Workouts
Wide second
"This position will fire up your quads, challenge your hamstrings and rev up your metabolic rate like no other!" says Kim D'Agnese, barre instructor and founder of The KIM Method LLC.
How-to:
Place your feet double hip-width apart.
Turn out both of your legs.
Lower your hips as low as you can while trying to maintain a neutral spine.
Pulse one inch down and one inch up for 1 minute.
Related: Why Personal Trainers Love Bulgarian Split Squats for Glutes
Hairpin
"Hairpin will fire up your outer thigh and strengthen the muscles that play a role in stabilizing your pelvis," D'Agnese explains.
How-to:
Come down to your right forearm.
Stack your knees and hips.
Bend your knees to about 90 degrees.
Stretch your top left leg long and keep it parallel.
Lift your left leg to hip height.
Begin to pulse your top left leg up one inch and down. Do this for 30 seconds on each side.
Calf raises
"Calf raises with a ball or block are a great way to improve foot/ankle health, challenge the inner thighs and improve circulation to the lower extremities," says D'Agnese.
How-to:
Stand tall with your feet hip-width apart and parallel.
Put a yoga block or pilates ball high between your inner thighs.
Place your hands on a chair or wall for balance.
Begin to lift your heels up and then gently lower them back down to the ground. As you do this, try to hug your inner thighs around the ball or block.
Keep your shoulders over your hips and be sure to zip up your abdominals to reinforce a strong posture.
Do this for 1 minute.
Related: 12 Best Calf Exercises for Stronger, More Flexible Calves
Pretzel
"This exercise will work your obliques and glutes. It is simply the best for getting a quick burn in a short amount of time," D'Agnese explains.
How-to:
Come down to all fours on your hands and knees.
Bring your left shin forward to about a 90-degree angle and sit your outer left hip on the ground.
Wrap your right thigh behind you.
Lean slightly forward into your front hands and lift your back right knee off the ground.
Begin to wrap your right toe toward your left shoulder, squeezing your glutes every time.
Do this for 30 seconds on each side.
Lunge
"Lunges work your quads, glutes, and posture. In other words, lots of bang for your buck!" says D'Agnese.
How-to:
Stand tall with your feet together.
Place your hands on a chair or sturdy piece of furniture for balance.
Raise your right heel and slide it back.
Bend your back right knee toward the ground, or until both knees make a 90-degree angle.
Keep your chest up and stack shoulders over your hips. Pulse your back knee one inch toward the ground and up again.
Do this for 30 seconds on each side.
Related: Forward Lunges Vs Reverse Lunges: What's Better?
Plank rock
"This exercise works the entire body while building strength and control in the upper body, creating a range of motion in the ankles and stretching the calves," says Portia Page, PMA, ACE, AFAA, certified trainer and Balanced Body Master Instructor.
How-to:
Come to the floor on all fours with the knees under the hips and the hands under the shoulders.
Straighten one leg, then the other, keeping the back long and straight.
Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight.
Repeat the rocking back and forth for 1 minute.
Squat/heel lift
"It strengthens the legs, glutes, hips and ankles as well as tones and shapes the thighs, hamstrings and calves," Page explains.
How-to:
Stand with the feet outside of the hips and the arms by the sides of the body.
Sit back and down by bending the knees, hinging at the hips and reaching the arms' chest height with the thumbs up.
Straighten the legs and unhinge the hips, taking the arms to the sides. Once upright, lift the heels and press the arms back behind the hips.
Repeat as many controlled repetitions as possible for one minute.
Related: Jillian Michaels Explains How to Do a Squat
Lunge Drop/Forward
"This exercise strengthens the legs and builds control and stability around the hips and glutes while enhancing balance in a split stance," says Page.
How-to:
Stand with the feet under the hips and toes facing forward, arms by the sides.
Take a long step behind with one foot and bend both knees while raising the arms to shoulder height with the thumbs up.
Keep the head over the ribs, hips and back knee while keeping the front knee over the ankle.
Straighten the back leg as the arms move back while hinging forward over the hips to bring the chest over the front thigh. Keep the back heel up.
Repeat down and forward for 30 seconds and then switch sides.
Bridge/crunch
"This workout strengthens the entire core while enhancing the posture muscles for sitting and standing," Page explains.
How-to:
Lie on the back with the knees bent, feet flat, in line with the sit bones, arms to the sides with the palms up.
Press into both feet and lift the hips up towards the ceiling making a straight line between the shoulders and the knees (Bridge).
Keep the arms and back of the head pressing into the floor. Lower the hips down to the floor and then lift the head, chest and shoulders up while bringing both knees about the hips (Crunch).
Look between the thighs with the eyes while keeping the chin away from the chest.
Lower the head, arms and feet and repeat the Bridge to the Crunch for one minute.
Related: The #1 Workout Mistake Hindering Your Weight Loss Goals
Single leg deadlift/row
"This workout strengthens the lateral (side) hip, enhances balance on one leg and helps to work to mid and upper-back for better posture," says Page.
How-to:
Stand with the feet under the hips, arms by the side and all 10 toes facing forward.
Hinge at the hips while lifting one leg behind the hips. Reach the arms towards the floor while keeping the back straight.
Keep the head, trunk, and leg being lifted in one long straight line.
Bend both elbows up and to the sides of the shoulders by squeezing the shoulder blades together and behind the back.
Keep the lifted leg hip height with the toes pointed down to the floor and bend and straighten the arms 5-10 times.
Return to a standing position and repeat on the other side. This can be repeated in 1-3 sets.
Up Next
Sources
"Effects of physical activity and sedentary behaviors on cardiovascular disease and the risk of all-cause mortality in overweight or obese middle-aged and older adults." Frontiers in Public Health.
"Physical Activity and Fitness in the Community: The Framingham Heart Study." European Heart Journal.
Kim D'Agnese, barre instructor, professional dancer and founder of The KIM Method LLC
Portia Page NCPT, Balanced Body Master Instructor
