Micro Workouts | How To and Benefits

Are You Doing Microworkouts? Here’s Why You Should.
The fitness industry is in the midst of a renaissance. Flawed and dated strategies like sedentary recovery practices or overly stressful HIIT workouts are being replaced with cutting-edge practices that offer more efficiency and return on investment. Today I’m covering one emerging fitness strategy: performing brief feats of strength in the routine course of a day. Let’s call them microworkouts.
I’m talking here about dropping for a single set of deep squats in the office, hitting a set of max effort pull-ups whenever you pass under a bar in a closet doorway, or stocking your backyard with a hex deadlift bar or bench press and busting out a single set every time you pass by while taking out the garbage.
Banking Benefits With Less Stress
Microworkouts deliver two distinct and awesome benefits: First, when you add up the energy expenditure of these brief but frequent efforts, you obtain an incredible cumulative training effect. In essence, you are banking a lot of strength/power/explosiveness “mileage” without disturbing the necessary stress/rest balance of your official workout schedule or prompting the stress hormone production and cellular depletion that occurs from an extreme weekend warrior-type session. That is, a set of pull-ups, or even three sets over the course of 12 hours on a typical day, is not going to mess up the next day’s CrossFit session or even an ambitious arms and chest session. Rather, these micro sessions (Dr. Phil Maffetone calls the concept, “slow weights”) will raise the baseline from which you launch you ambitious full-scale workouts.
Think about it: If you do a single set of six deadlifts with 200 pounds on the bar every time you take out the garbage, that’s 1,200 pounds of work accomplished. Perhaps you can find your way to doing that 1-2 times a day, five or six days a week? That’s lifting an extra 10,000 pounds a week! When it’s time to perform a formal session, such as the popular 5 x 5 protocol (where you complete five sets of five reps, and perhaps add an upper body exercise to each set), you’re poised for fitness breakthroughs as well as faster recovery times. An “official” workout is no longer this tremendous athletic performance vastly outside the normal pattern of your largely sedentary life, but instead an upgrade of what you do every day to some extent. Does this concept ring a bell? Yes, microworkouts are modeling the behavior patterns of our hunter-gatherer ancestors! Grok and company likely had some harsh days that might rival today’s CrossFit WOD or obstacle course race, but they also likely had routine daily chores entailing lifting heavy things or scrambling up steep embankments in between their legendary leisure time.
Have you started doing micro workouts? Let us know your experience in the comments below!

[@schuletrip]

While you boil the kettle, do ten squats, before you shower do ten push ups. Whenever you get a few minutes do a few exercises. It’s a great concept

[@eyalschnider]

it was like that in the army.

[@DanieGirl-tt9xc]

i do calf raises or one leg balances while brushing teeth.

[@hardrockminer-50]

Exactly what I used to do - worked up to 100 air squats while the kettle was heating. 2 sets 20inclined pushups against counter while coffee's brewing in the French press. I was really feeling great then, I got out of the habit with a bunch of house changes, travel... I got a gym membership and told myself I don't need to do these little workouts, I'll go to the gym. Except, I end up NOT going to gym and I'm getting really out of shape...

[@mrjoecurr6147]

I have 'the machine symphony' so the filter, kettle, microwave go on at the same time & I bang out 16 pushups/ 16 squats into 3 minutes

[@SunnyKumar-mz7mv]

no it disturbs the flow of your existing work.

[@michaelrose4444]

I have spent many hours in the gym but I also do this! He is spot on. Watch children and their activity levels throughout the day. This is exactly what children do naturally.

[@bighands69]

Long gentle workouts are great as well such as a two hour walk with short periods of running every now and then but having it done in a real casual fashion. Some of the healthiest societies do low intensity activities such as hill walking over longer periods of time.

[@Marksquire]

I’ve been doing this for 20 years! I have been telling anyone and everyone that I haven’t broken a sweat working out in over a decade. And I built a fairly impressive physique doing so.

[@jw-vx8im]

I do this to a small degree but I'll take yr advice and do it properly

[@fernandomaron87]

I'm on the same boat, Mark. Everybody asks me if i'm going regularly to the gym, and when i tell them i'm just working out a bit at home everyday, they don't believe me

[@bighands69]

Long light work outs are great as well such as a two hour walk with runs mixed in.

[@madogblue]

What exercises do you do?

[@QueenofCarbs]

I honestly think this is the superior way of working out. I think that's why we have a lot of obesity in America. The fitness community puts out these long arduous workouts that barely anyone can do. When really we should be doing little micro workouts throughout the entire day. It just sounds right it sounds right

[@mikemccourt6225]

Spot workouts: every time you walked past a certain spot in your home, knock out a set

[@cooldesertknight9013]

Great idea 👍

[@luyolomify]

That might not be a good idea if you’re someone who’s renting a bedsit.

[@facts-GPT]

Solid

[@senlac.86]

Always knock one out, no excuses.

[@regprofant6984]

I have been doing this for a long time since I passed 70 and it's worked great for me. I do it differently each day. One day is push,one pull,one leg and abs, stretching mobility plus martial arts are fit into each day

[@Arthax83]

Well done good sir! Reading a lot of others comments saying this wont work, that its a fad etc. I guess the difference between you and them is that you put the work in instead of wasting the energy debating that it doesn't work.

[@normanhenderson7300]

@@Arthax83 , Bet they are weed heads, meth users, alcohol drinkers, crackheads etc who wants to rain on the rest of us parade.

[@WOLFanddBEAR]

Did you say youre over 70? Or did I read that wrong?

[@unknownx7252]

Impressive

[@nickloks]

This got me in shape!! Doing nothing but pushups and squats using nothing but body weight. I’ll do sets of 50 pushups or 50 squats. It isn’t going to get you jacked like Phil heath but it will get you muscular and in shape

[@bojantrivic6852]

I do it for years and it works. Didn't know it was called this way. I thought I was the only one.

[@sunburstworx]

I walk past a stairwell on the way to the restroom at work. I've started climbing 2 or 3 flights of 24 stairs each time I use the restroom. Keeps my heart pumping and I feel great all day.

[@AnalogFlava]

I feel like youtube is spying on me because I have been doing this instinctively lately and now this video popped up solidifying my new found way of doing homework outs :)

[@billjenkins9094]

Your phone listens.. creepy actually. Talk about puppies Puppies will come up in your feed! Lol

[@xxbublebee123]

This guy know what he's talking about. I have type 1 diabetes and I know. Trust me. I thought I was the only one. Bless. Guys please listen to this guy. Try to stay active as often as possible because when you sit still you get insulin resistance.

[@nioxic77]

"when you sit still you get insulin resistance." Certainly depends if, how much and what you're eating as well insulin resistance doesn't just "happen" from sitting still. not all people in a wheelchair are insulin resistant

[@swisstrader]

62 year old dude here and this is basically how I move my body throughout the day. Don’t really think of it as exercise. Starts w waiting for my morning coffee to brew and just do a bunch of stretching, then later in the AM do either pushups or planks or both, then do some jump rope throughout the day and sometimes 2-3 times per day (great cardio burn and fun and easy to do and no gym required), and then do a bit of walking and keeping the body moving. I go to the gym 2-3 times per wk but not looking to get big at my age. Just looking to stay limber and strong. Also went vegan for the last 3 months and that’s been huge for me. Lost my spare tire belly after abt 20 years of having one.

[@lezliealabaster7425]

Stay vegan, don't listen to this animal eating murderer

[@Juliankb39]

Meat cannot be murder, as murder is a legal term that has only ever applied to humans killing humans. Otherwise eating animals would actually be risky because of the risk of extended incarceration, instead of the fantasy risk that only exists in the heads of silly vegans and awful epidemiological research.

[@russjalichandra5491]

I would suggest vegetarians instead of vegans. Vegas are vegetable eating murderers with absolutely no sense of humor 😆

[@hermanharper4594]

Don't need to massacre poor animals for us to live trive and survive whole foods high fiber nutritionally dence plant based diet works no meat is needed add B12 supplement coverers everything you need ask Mr. Gorilla Mr RINO Horse Cow OX . We eat mostly vegan animals.

[@sundelinklas]

Since I got kids a few years ago going to the gym has been much more difficult. Micro workouts at home, sometimes using the kids as a weight, is a great way of staying in shape. Didn't know it had become a trend. :)

[@freedomfriday2.040]

I once worked from home. I got a pull up bar and could barely do 2 pull-ups. I started with the 1 I could do. Then worked up to 3 then I could rather consistently do 8. I then decided to undertake this method. My goal was 70 pull-ups a day. I did 7 pull-ups 10 different times. After about 3 weeks of this I didn’t max out once. I just did my 70 everyday. Spaced out. After those 3 weeks (an arbitrary number I just decided to stop one day) I went to max out and pumped out 17. And I was some 30+ lbs heavier than I should have been! I was blown away!!! Then I got a new job that required me to show up at. And lost at all. I stopped working out. Now I’m back to barely 4 pull-ups! This video has inspired to go again and this time see what my body can do and how it looks next summer! See you all in 8 months!

[@shubhankardas311]

How is it going man? Were you successful in reviving your work outs? would be glad to know!

[@skyethewylder]

Here is a super fun thing: keep a Slack Block in your kitchen, and while you cook or do dishes, balance on that. You end up working your ankles, feet, thighs, and glutes, plus your balance gets incredible. We ended up learning to slack line, and I am 56 yr old, super fit athlete, but still, this old gal is slack lining! Everyone loves that silly Slack Block and combined with some counter top pushups, you can get a workout from top to bottom and it feel like child's play. I take it to the gym and use it in the Smith cage for one legged super slow squat.

[@echanelle05]

this is actually great for someone who is overweight and trying to lose weight. thanks!

[@frank3845]

I have been doing this for years. It's incredibly liberating and kind of primal.

[@shaunmichaels6801]

Thanks Frank for your input, it got me thinking. 🤔

[@goldo1107]

Primal? Youre a weirdo.

[@frank3845]

@@goldo1107 You're right. I should redeem my Gold's Gym membership again instead. Nothing healthier than using the elliptical for an hour a few times a week.

[@frank3845]

@Michael Evans Wow, never said I did. My response was supposed to be light humor. Everyone has his or her own preference. High rep isn't junk. Neither is low rep. I personally like to exercise outside a gym. I do not care to waste my time judging people for working out in gym. At least they are doing some sort of exercise.

[@Truckergregg]

Frank it’s called lazy. Get your ass to the gym and commit to something. It’s not that hard

[@divdep3612]

This is like flow work out, only doing small amounts of exercise everyday which totals to a large amount over the week. This can actually be better than an intense 45 minute workout.

[@jttaylor1963]

Agree!!! I do multiple sets of push-ups, squats, planks, etc throughout the day. This is much more doable in a realistic world/life than gym attendance for me.

[@johnkerr4699]

This is sound advice. Think about it; we haven't evolved to be almost sedentary for 22 hours of the day and active for an hour or two.

[@normanhenderson7300]

I do not understand that statement.

[@lesleykramer7207]

Very astute and profound statement

[@frankmahavolich7022]

You are exagerating with your 22 and 2 statement. I could also say we didn't evolve to be active 22 hours a day and sedentary for 2 and I would be equally correct in my meaningless statement that proves nothing. We did in fact evolve to be sedentary for long periods of time. Studies of african hunter gatherer peoples show they have very long periods of inactivity but the main difference is how they spend their down time - sitting on the ground or squatting so their muscles are still engaged

[@frankmahavolich7022]

You are exagerating with your 22 and 2 statement. I could also say we didn't evolve to be active 22 hours a day and sedentary for 2 and I would be equally correct in my meaningless statement that proves nothing. We did in fact evolve to be sedentary for long periods of time. Studies of african hunter gatherer peoples show they have very long periods of inactivity but the main difference is how they spend their down time - sitting on the ground or squatting so their muscles are still engaged

[@johnkerr4699]

Okay Frank, let's say 12 and 12 and meet half way. Regardless, you were a hell of a hockey player.

[@johnhunter7386]

I've been doing this for years but I didn't know there was a name for it. Because I run my business from home and don't have the time for gyms or long workouts this is the only alternative. I've found it to be very effective. And it takes away all the excuses!

[@nelsonr.7391]

Thank you so much sir. I've been thinking about this all night. When it comes to working out, I'm all or nothing. And lately it's been a whole lot of nothing. And as anyone who has really gotten into training knows, it's infectious. So, the important thing is to do something to get going. Thanks again.

[@hkr3520]

I appreciate this so much! As a person over 50 who is trying to make life changes to get into shape, I was worried that I physically couldn’t do an hour workout at one time; but, I am able to do shorter bursts of activity throughout the day. I am glad to hear my efforts aren’t wasted. Thank you!

[@keithbutler1009]

Hi mark 30 years ago I used to walk for two miles on a morning around the walk I would do five sets of bench push ups on garden walls . When I first started I could only manage 20 after a couple of weeks I got up to 50 then 100 then I thought I’d see how many I could do in one go , I made it to 300. Now at 72 years old I’ve lost 56 lbs with intermittent fasting over the last 6 months , I joined a gym a few weeks ago as well as doing hiit workouts at home so with the IF. My bulletproof coffee and the exercise I feel better than I ever have all my life. Thanks for your very informative channel. KeithButler

[@kenwilliamsvoice]

You look great! Micro Workouts. For 30 years I've been doing this type of body weight and calisthenics exercises during days. I even do squats and calf raises while brushing my teeth. Started this routine while in us army. Get it in when/where you can. I call it Flow. Do a little everyday for the same net effect.

[@jasonwest3283]

i stumbled on this concept 30+ years ago. i only had a bike for transportation and my friend lived across town. in between us was a large bridge that took a muscle-pumping 1 minute to get to the pinnacle of. two to four trips across that bridge every day, spaced out over the course of the day provided astonishing results. in 4 days time from when i first started i gained a solid inch on my thighs that i never lost. in addition, i went from squatting 155 lbs for 8 reps to squatting 225 lbs for 12 reps in that week. i applied the same concept to my bench and went from a 155 lb max, to a 185 lb max... from one day of “workouts” plus 3 days rest before retesting. in the intervening years i learned the why’s and how’s of the mechanisms for these transformations. 12 years ago i invested in a half rack, bumper plates, gymnastics rings, and a great quality bar, and left the gym scene behind. going keto has been a real eye opener also; plus learning how to time everything. as far as the frequent trainings are concerned, much was confirmed to me through Pavel Tsatsouline’s writings, and through the proofs of concept while training others.

[@headjump803]

I agree that you can get bigger with "microworkouts". I struggled for years getting bigger in the gym because I didn't have much time in the gym. Yeah, I was super fit, but not big in any area. During Corona with gyms closed and homeoffice and homeschooling for the kids I did some tabata but also 15 times 20 pushups each day - which amounts to 300 pushups a day! I never did so many in my gym time. And after 2 to 3 weeks I really saw visible changes in my physique (I did other stuff to counter the muscles, too). But what I want to say: It's so easy to do 300 pushups a day when you spread them around 9 hours (I did them on a timer)!

[@Val_Cosmos]

I'm interested in a concept of Tabata. Do you feel its superior to HIIT for 20 min? Which routines do you use?

[@headjump803]

@@Val_Cosmos To be honest I try to mix everything up all the time, sometimes going for longer rests sometimes for shorter, so my workout is mostly a mix of Tabata and HIIT depending on the day. I do it for years now and even when you have little time on some days you get a lot out of it - in times of strength and also endurance. Often times I just plan my own workouts, pick some exercises and start an interval timer app on my phone. But I got a lot of good exercises from the THENX youtube channel and training I did with my friends. But if you're just starting out: Top priority is the proper execution of the exercises! Don't go for speed and repetition without proper form and muscle, otherwise you can really hurt yourself, e.g. with jumping lunges or explosive pushups - those can really hurt your joints

[@bikashth8539]

In the morning i did 35 pushups and went to the college. During off periods i did it again, this time even my friends started joining and everyone was cheering on us lol. Got back home and did another 35 and finally before bedtime i did 35 again. This is how my day went yesterday

[@necurrence1776]

I do these as well and it helps both my body and my soul. Didn't know it was called micro workout. But I do know my father inspired me to workout at home daily. People were always saying my father didn't age much between 25 and 50. But then he started drinking and lost that advantage. I hope his retirement will benefit him.

[@pwilsonkelly]

This has been my mode of training in recent years. My timer's set for 20 minutes. I have stations around the house that I do short leg or upper body functions at. I take my calls walking and I'm investing more in archetypal rest postures. I still do my standard 20min-30min full-body workouts, but my focus now is to continue to be strong, mobile and flexible for life.

[@afro__g5217]

How has it been going lately?

[@shakubob]

You know I like this Mark. I think I’ll add this to my rebounding daily. Rebounding is the key to clearing lymphatic debris.

[@marcussebastian1437]

When your binge-watching a TV show or series. Everytime a new episode starts do a quick 5 to 10 minute workout. It adds up !!!!!!!

[@fernandomaron87]

Always when i'm about to smoke a joint, i do 20 pull ups, and give myself the joint as the reward of that

[@ronalonzo3976]

I totally agree with your ideas im 59 and this method seems to work for me as well...the older mature body needs a different approach to working out...

[@ronwhite8503]

Hi, Ron, another 59 year old Ron here and you're bob on, my good man. Longer gym sessions no longer work for me but the micro ones do, after 45years of regular training.

[@philipwhatley6742]

I just found this here 3 years into covid. I work from home and have a rack in my garage. I do 2 exercises every 2 hours and just bring my laptop with me. It has been great!

[@enriqueernesto738]

For me it' feels better doing two workouts a day,' each between 20 and 30 minutes with pretty short rests between the sets, which give me an additional aerobic effect

[@digitalneko7975]

Makes all sense, it's easier on the body. I'm 51 and needed to change up my workouts. I do a 15 minute workout in the morning then another 5-10 minutes before heading to work, coming home short burst of push ups, pull ups and air squats and a healthy dinner. I break my meals into 5 smalls meals not overloading my organs by eating 3 big meals. Great video!

[@bighands69]

There is also an advantage to eating 3 larger meals if you eat it within a certain window and then give yourself a good 15 hour fast. Even if you did not do this all the time but practiced it every now and then it can help.

[@DL-rl9bd]

I love this idea, and I’ve thought about this for years. And it’s probably a better method for us middle-age and older guys. Still working from home, since the beginning of covid, I do this throughout the day to really break up all the sitting. My guess is that this method has a better metabolic effect, overall, and more closely mimics how the human body is “designed” to work. Think about it, many of us workout, because we do not “work”. I think if guys that worked, i.e., physical jobs, had their diets in check and didn’t guzzle beer every night, they’d be in great shape without needing the gym.

[@deejaycomic]

This is also great for people like me with attention deficit issues. I'll bust out a set of reps or stretches to get a little burn almost every time I'm moving around the house. No need to remember and commit to a routine, and I've gotten some great results!

[@johncahill6859]

I now do exactly the same using my own body weight as resistance. Stretching. Love it and feeling great. I’m 58. No more excuses.

[@mrjoecurr6147]

I've been doing these micro workouts for years now and they are definitely the way forward for the 'average joe'

[@blueplane7736]

Makes a lot of sense. Some people. Give up on life. And sit and do almost nothing. The mined almost didn't work together with the body.But if you do little by little. Through the day. It will make you feel better and stronger.

[@TheDirthound]

It's a great way to work out. I have done this for a while, it gives the the nervous and muscular system time to adapt. It's perfect if you don't have time to go to the gym and very effective. Greasing the groove is what it's known as in certain strength circles.

[@Meckiffe1976]

Yes... I have wound up doing this sort of thing by default at work. I work in a call center where there is a gym. Every time I go to the rest room, I spend about 4 mins in the gym doing different exercises for one set. Throughout the day I probably spend about 20 mins of absolutely solid working out because the breaks are spread over the day. Seems to work. The exercise "piss breaks" total about the same time as the smokers!

[@JDavid-gx8rs]

you know what...i understand this perfectly...my scenario is: i practice guitar for 2-3 hours a day, as a hobby currently...in hope of playing professionally one day, but after two hours in, my gluts hurts, my back is stiff, etc, etc...so i take a break, lay on a yoga mat, crack my back, throw my kegs over my head, twist a few ways and do some leg lifts/ ab sets...it works wonders...gives me the ability to continue my guitarr practice session...with out pain and little did i know, ive done a... MICRO WORKOUT!!! i also kayak with dolphins for excercise....spinning in a gym, peleton in your living room. etc...is a joke imo...get out in the world and get physical..its way more enjoyable and a great lifestyle choice!

[@anthonyp-gx3mk]

I have a similar approach where I might break up my day with 3 short type of exercises through out the day. And it actually feels like I’ve been active all day. I’ve realised even with a long workout I still like to be on the move and keep the body moving.

[@paulgardner4931]

I think your totally right about micro workouts, people can bench press up whilst the kettle is boiling or any little few minutes while waiting for other things to happen.

[@gator6596]

I do 400-800 pushups and air squats in my office weekly. I'll take an hour and set alarm for 6min and do 20 pushups and 20 air squats. 200 in an hour! Do several times a week! Only go to the gym 2x a week. When I travel, I stop every hour and do 100 pushups, do at home if I watch TV during commercials. Love micro workouts!

[@normanhenderson7300]

That does not qualify as micro workout.

[@ale03000]

woa that's insane man, that's a giant set . . .

[@theserpentshaman5027]

This is great, pretty much my own philosophy. My body sometimes DEMANDS that I train and then I make the time to oblige.

[@ghoshneh]

Maybe you could do micro work out every other day, and do intensive workout once or twice a week? Good combination I guess, the micro workouts could also make you more prepared for the intensive workout days!

[@stephenbouchelle7706]

When I first started working out - in college - this is what I did with chin ups and push ups. I sat in a chair reading an assignment and did some micro exercises after every few pages. I progressed quickly. Now I’m at the gym, but think I’ll go back to this.

[@jimpoindexter3719]

I love this. I hadn't thought of exercise in this way before. I believe these periodic times of activity could awaken my body throughout the day and give me more mental alertness. I am going to try it.

[@ghoshneh]

very true, I tend to fall asleep quite a lot when I'm at my desk; decided to spend 5 min of training on each hour totalling 40 minutes in 8 hrs, doing one workout, and it did keep me awake for the entire day without getting tired!

[@richardmiddleton9268]

I've been doing weighted pull ups, 3 x 3, almost everyday and my pull up strength has gone up dramatically! Same with planking everyday! Consistency is key. You can't workout everyday if your smashing yourself to bits!

[@KaninTuzi]

Yep, you get better weekly volume with small sets. Great for strength. Not optimal for size gains, though.

[@richardmiddleton7770]

@@KaninTuzi I'm a racing cyclist so size gains need to be kept to a minimum hence the low reps with long rests between.

[@KaninTuzi]

@@richardmiddleton7770 Makes sense 👍

[@simonhill6267]

I love listening to the way older guys train. So much wisdom. Listening to Frank Zane now is a similar experience

[@kenyotta67]

WOW. I just discovered your channel (after being a user of your products for the last couple of months) and I love this video and have watched it several times. What a revelation and practical during this time when we are all sequestered. I will definitely make microworkouts a part of my daily routine. Thanks, Mark!

[@putifaerio]

I also use the "minimum daily workout", that could be one push-up day. You always have time for one push up any day, but when you start, you end up doing more.

[@GR-uc1gq]

One pushup a day? Bump that up to minimum of 10

[@ruiseartalcorn]

This is a fascinating concept that I have been thinking about for sometime.

[@Nasher007]

I’ve been doing this since I got RA. When I enter the garage I do some pull-ups,curls and trx. 3-5 min max. Hit the bathroom, push ups using the bathtub. Sitting in a chair, leg raises. Didn’t know this was a thing, but certainly has worked for me with the arthritic joints.

[@MrWarmachine3]

Pavel Tsatouline, the famous Russian strength and Kettlebell author, teaches the same thing.

[@samisatlacc7736]

You mean, HE TAUGHT** THIS FIRST. He's talking 'greasing the groove' as if it he just invented it!! **to the world; c'mon, haters, move on

[@brandonwilder8467]

Who taught it to Tsatouline?

[@samisatlacc7736]

@@brandonwilder8467 SOMEbody. Your point?

[@brandonwilder8467]

Trying to find out who originally taught it, it seemed important to you to point out that this guy didn’t teach it first.

[@samisatlacc7736]

Brandon Wilder I just assumed those who know ab. Tsats. & GtG already knew it was developed by Soviet Army trainers for their frontline soldiers.

[@maxmiliancady8174]

Awesome! Now you can not find excuses you are not able to work out on a regular basis. You do not need any fancy equipment, you do not need to go to gym. All you need is your will to change your life.

[@NoMoreBLUEISIS]

This is probably better for me than forcing a solid chunk of my day to exercising. Glad the algos brought me here thank you. ✌

[@JamieHaleyy]

A standing desk or a low desk isn't possible in my office so I bought a really cheap exercise matt that I fold up and use to kneel on in a variety of ways. I don't use it for the entire day or every day but it certainly makes a difference! Single leg kneeling is great for undoing the tightness in your hip flexors that sitting all day causes

[@Thejoeordinary1]

Back in the day it just always made sense to me that your body doesn’t know where you’re lifting weights, it just knows you are. In other words, you can get just as strong and developed in your garage or even bedroom if you worked hard enough, just as you would in a gym.Same philosophy now for my bodyweight workouts. I might not do everything purely, eg. regulation pushups, pull-ups, dips etc but do the countertop pushups or dips off a chair or rows under a sturdy table. Multiple sets throughout the day. Trust me. My body only knows it’s working hard. It doesn’t know I’m not doing everything by the book. Sometimes I do just one exercise a day, sometimes I switch off each set. It offers a great way to stay in shape with variety, convenience and a bonus is a lot of studies are showing spreading your workouts throughout the day actually offers more benefits than one long session and then just parking it the rest of the day.

[@pm6613]

I started doing this too. Excellent concept for ageing bodies. Sometimes I do a single set only, but to failure. Even a small amount of exercise daily is hugely beneficial.

[@Gabriel1o1]

Farmer Strenght is built much the same way

[@garywoodgrw]

Yep! Just look at Matt Hughes when he was competing in the UFC.

[@charlestraboulsi1870]

@@garywoodgrw can you elaborate?

[@tugul8888]

@@charlestraboulsi1870 yeah

[@stevefrench2875]

@Michael Evans I don't think they're saying farmers aren't breaking a sweat but rather that they always leave a little in the tank because they know they'll need to exert themselves again in a few minutes, over a period of time farmers are able to do more and more in the same time

[@stevefrench2875]

@Michael Evans I don't know man of course you can crush the gym and make gains, but if you spend all the time, or lets say half the time, you spend chillin, watching shows and what not doing curls and trying to do handstand presses or a front lever... whatever really, I think you could make serious gains

[@nahdiabbas1648]

been doing this over the course of my lifetime, nice to see others doing it and benefitting from it - oh and fasting and stay away from sugar!

[@casz7098]

I'm 41. That's not really old but my body is beat up from a lifetime of training. I think this way of working could be a lot better for people like me. I started today. Got my squats done. Having breakfast now. Will do 4 sets of shrugs in a bit and then every other body part throughout the day. I watched this video last night and couldn't wait to start this today. Thanks for the motivation and information!

[@Ocxlocxl]

Im 61, and believe me my body gets creaky much more quickly even though I go to the gym twice a week. These little micro workouts keep me moving. Enjoy your new routine.

[@casz7098]

@@Ocxlocxl thanks Mark! So far so good!

[@restorationconcrete]

It’s also just practical. Before the modern office work, most people were physically active just doing chores or their job if it was physical like a farmer or industrial worker. This is similar. Just good practical body weight exercise.

[@shaunmichaels6801]

This sounds a good idea, I like the idea of this micro exercise. Someone I work with called Steve suggested to me that after you have eat walk for 10 mins. So if you have a snack walk 10 mins. 👍

[@MrPureruckus]

Sounds like common sense. But the body doesn't actually work like that.

[@shaunmichaels6801]

@@MrPureruckus no quite right but equally no body is the same and it works for him

[@MrPureruckus]

@@shaunmichaels6801 no it doesn't lol. He didn't get that way by doing 20 pushups every hour lol he is a fitness con man.

[@kirkdarling4120]

At 68, I'm retired and have a decent gym in my home. I do this, working a superset on a body section every couple of hours through the day. For instance, I'll work a superset of front, side, and rear deltoids, going to failure for each set, a total of six times in 12 hours (with a warm-up before each superset). I won't work that body part again for five days. With plenty of protein in my diet, over the last two years I've gotten gains I would have been happy to have in my thirties.

[@gethelHF]

I only recently found your channel and i've been practicing with you every morning since I first watched a video of you ❤️

[@valger3636]

This seems to be good if your goal is to stay active and/or you dont have a lot of time. If you really want to push it and get/stay really fit an muscular you have to go to a professional place and train hard.

[@jonmars9559]

One of the things I've had to accept as I near 60 is that I'm not as 25 as I used to be.

[@trailrated08]

Great idea! It will allow me a new approach to my already fitness training plans. I’m 70 this month and love working out. Thanks!

[@user-ne9oj1tz8l]

If you are on a low fitness Level, it might work but not, if you used to train 10-15 Hours a week. I train for 14 Years now and my Workouts are never under 2 Hours. Not because I think they have to, more because I love every second of training. It's a total different thing, if you do 500 Pushups over the day, or in 40-60 min.

[@reallyeffingcooltechnodude]

This could be a good way to stay active for elderly people who aren't on TRT and HGH like this guy.

[@fernandomaron87]

Yeah, lots of guys in prison are working out that way, and they grow big without any supplement

[@denfyren5906]

He's very fit.. But if you look at his biceps/triceps, he's not the biggest guy. My old gym had a lot of old people who were as fit as ever. Maybe he's been working out his entire life. He doesn't look like someone who's on HGH.. Perhaps TRT though.

[@reallyeffingcooltechnodude]

@@denfyren5906 He is a 68 yeard old fitness "influencer" who is trying to sell you shit. Image is everything. He is on stuff, that's for sure, and these "micro workout" are useless if you want to look like him ESPECIALLY at an older age.

[@denfyren5906]

@@reallyeffingcooltechnodude I'm just saying I doubt he's on HGH.. He's not that big, he's got rather small muscle bellies for someone on HGH, even if he's 68. TRT though.. sure. He's probably on some shit, especially if he's just doing micro workouts, I'd rather go all in at the gym than to do micro workouts.. That being said, It might not be everyone's goal to look like him.

[@jamesphillips9724]

It’s very useful at work if you are stuck in a room all day and you have a few minutes here and there. I also take a blue resistant Theraband in my pocket for variety.

[@varunretro]

You are right on the money Sir. Thanks for making this video to make others aware of this. I have kept my current wait for a long time now and I have been asked that how I look the same or wear same size pants when they have moved couple or more sizes extra. I m foodie eat everything but I try to burn it with activities during the day. I have had gym memberships in past but I got bored of them. Body weights are great and stretching is crucial. Good job 👍

[@vincentgibson3049]

I used to do micro workouts all the time. Everytime I had to go into the walkin Id grab a 5 gallon bucket and do 30 curls per arm. Everytime in the basement id do a set of 15 dead hang pullups. Id drop and do a set of pushups everytime I went outside. I still hit the gym everyday too.

[@danieltsuedo334]

so is this sorta the ”greasing the groove” principle ?

[@marksdailyapple]

yes, similar.

[@stoicape4370]

Yasss

[@sgtshultz13]

Or hiding the salami principle

[@lisapallavicino]

thank you! you are such an inspiration i will try this at home

[@anthonyp-gx3mk]

Great ideas. I find I enjoy exercising and more motivated to exercise when I’m doing shorter sessions and doing different things rather one exercise and getting bored. I’ll even just walk around the block when I feel the need to move but don’t want to do a long walk. 10-15 minutes of dumbbells at home. Things like this. Doctors should teach this to older patients as the best type of exercise. To just keep moving.

[@henchgamer6996]

I did this when I was younger. I'll probably get back to it

[@marierahn7472]

Exactly! I do it since months and it works way better than classical training!

[@tokorojj]

Mark changed my life for the better. Thank you.

[@gregshock]

I’m tell you one group of people who can really benefit from this type of exercise philosophy. Those are old guys, like me, who have developed health problems and really need to exercise, but don’t have the physical stamina to go through an hour long barbell session. Little, micro sessions, like Mark describes are a great way to get in a ton of work and not over-tax the CNS or cardio-respiratory system too much.

[@athanasiusjerome6315]

Im doing the same thing. I receive great results so far. AM - Push up 500 to 600 strict reps Air squats 300 reps NN - Crunches 2 sets to Fail Shoulder 2 sets to Fail PM - Pull ups 300 reps Arms 2 sets to Fail Im doing it everyday for 120 days now and it yields great results. Add up real quick

[@hopefulforhumanity5625]

Interesting.Im a female, who started working with a trainer at age 44. I went 2 x week. Worked hard and felt terrible throughout the week. I was so happy when my trainer moved away, not because he wasn't a great guy, but because I needed a break. Now I love walking because it's invigorating. I'm going to try these micro workouts.

[@JenzJoe]

I’m late to this video but it’s like much MUCH welcomed info. I’m getting older but I’m so busy. I needed this info becuz it’s too hard to make time for 20-30 min if u just don’t have the time!!! I can do micro exercises ALL DAY LONG. Thanks kindly!! 😢

[@fabianpatrizio2865]

They found through research the optimal rest period between sets is between approx. 2-3 mins....your're welcome :)

[@abhishekchauhan4241]

You can do Suryanamaskar or sun salutation for stretching. It makes the body lean and light

[@tentimetex]

Yep. Either increase frequency with light/no weight or decrease frequency with heavier weights.

[@Cylance-ji9tn]

I think aother cool effect could be that your metabolism is more "on fire" throughout the whole day which helps you to get&stay ripped, right?!

[@stevelangsdorf7307]

My suggestion would be to do as many push ups that you can do WITH GOOD FORM every hour on the hour, I'm 73 been doing it for years, it works!!!!!!!💪

[@LoveFix2558]

I go to the gym 6 or so times a week and occasionally twice in one day simply because I enjoy it. However, I train at a moderate level and usually no more than 30 minutes other than when I feel like stretching for 20 or so minutes. Coupled with daily fasting & a ketoish way of eating has led to me feeling better than I have in many years. At 61 my blood markers are all in the healthy range.

[@moedervanbranko409]

Been doing this intuitively.

[@farmerfox3332]

That is good advice. That is how old school farmers got big....constantly moving and working their muscles.

[@wadisanaa]

whatever this guy recommends is practical and sustainable.

[@leowu988]

He's actually correct. The reasons bodybuilders don't do this is it's impossible to progressive overload with equipments if you don't compress the activities in the gym, and its questionable ability for achieving hypertrophy, but I do he is absolutely correct. I do believe theoretically if you spread your workout time span through the how days you can gain muscle, because there are no studies that can prove that too long of a resting time will deduce the quality of workout, it's just not true

[@WIR-hj8qs]

I do it also and combinating it with Tabata! I prefer also light dumbbells with high reps, you will have a great pump in your muscles! You can do everything home. I like that because i don't have time to go to the gym.

[@BR-cq2hm]

I do a 10-10-10. Walk for 10 minutes, later in the day do 10 minutes strength training, then finish by 10 min evening yoga or stretch. An easy way to fit in 30 minutes of exercise daily.

[@SpliffMeister3000]

Yep that a good plan. I do that Saturday and Sundays. Need to quit work [lol owning my company] and do it weekdays

[@LaCokaNostrazGR]

i ve noticed that almost every muslce can handle up to 18-20 sets if you are really fit but STILL it depends on how hard you work on those. this dude is old af and still looks great and i think for his age and his goals what he says is true. mark mentzer really understood how to