Micro Workouts: How to Fit Exercise into Your Busy Schedule

How "Micro workouts" will change your life if you don't have time to go to the gym.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

You don’t have to go to the gym to do a workout.

You don’t even have to do your workout all in one go at home.

Enter micro workouts.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

I know you’re busy.

But the reality is you are not busy 100% of the time.

You have short breaks throughout your day:

- You go to get a glass of water.
- You sit and watch TV in the evening.
- You go to the toilet.
-You spend 5 minutes scrolling your phone.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

You can use these little pockets of time productively.

Do just ONE hard set of a compound exercise.

- A vertical push
- A vertical pull
- A horizontal push
- A horizontal pull
- A squat
- A hip hinge

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

ONE hard set (that goes very close to failure, with good form) will get you a hell of a lot more results than doing nothing.

It might look like:

- Standing dumbbell press
- Pullups
- Pushups
- Dumbbell rows
- Dumbbell goblet squats
- Romanian deadlifts

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

There is actually evidence showing that the first set is responsible for about 70% of the overall stimulus from multiple set workouts.

Each additional set adds less, with the first set giving you a massively disproportionate amount of the overall results.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

If you have time for more, you can do more. But even if you just do one set, it will be worthwhile.

Just make sure that set comes close to failure (you leave fewer than 3 reps in reserve).

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

You can do bodyweight exercises like pushups, dips, squats, skater squats and lunges.

As long as you come close to failure, you will provide the right stimulus for building or retaining muscle.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

I would recommend you keep reps on the higher end if you're short on time.

This is because jumping straight into a 3 rep max when you're cold isn't the best idea if you want to stay injury free.

You need work up sets, and that takes time.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

If you work above 10 reps, but still go to failure, you'll still provide a stimulus for building muscle....

As long as your form is good, you shouldn't have any injury trouble.

The first few reps (which are very easy) will provide most of the benefits of doing work-up sets.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

Once you’re past a certain strength level, having some minimal equipment will really help you to progressively overload and take your results to the next level.

This home workout guide will help you too:https://t.co/zPqNEMj8En

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

I recommend you have the following equipment at home:

- Something to do pullups on (Crossgrips would be my recommendation)
- Some adjustable dumbbells
- A bench
- Resistance bands if you can't do unassisted pullups

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

A lot of people say to me that they can’t do pullups at home because they don’t want to damage their doorframe, or they don’t want to fix a pullup bar to their wall or ceiling.

CrossGrips are the PERFECT solution to that.https://t.co/jS0JYc6mhP

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

I used mine extensively when lockdowns started, and continued to use them multiple times per week until I got my home gym.

If I'm travelling, I'll still bring them with me.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

They’re small, fold flat and easily fit in a small bag.

They don’t damage door frames and they’ll stand up to years of good use.

They also double up as pushup handles.

If you want to get some you can get 15% off if you use my affiliate link below.https://t.co/jS0JYc6mhP

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

You don't have to ONLY do micro workouts - but even if you did, you could still get good results if you did them most days.

You could do micro workouts on some days, and longer workouts in a gym on the days you can.

E.g. Micro workouts Mon-Fri and gym workouts on the weekend.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

The important thing is that you get something done.

Something, even if it's small, is a whole lot better than nothing.

Try it. You'll be surprised how effective it is.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023

P.S. Ready to lose 20 lbs of fat or more?

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)https://t.co/LqkD5DQdtu

— Rob - Nothing Barred Fitness (@Rob_NBF) June 12, 2023