KIR With Jillian Michaels Hot Takes - Micro Workouts?! Can They Really Change Your Body?

Summary

Keeping It Real with Jillian Michaels: Episode Summary
Episode Title: KIR With Jillian Michaels Hot Takes - Micro Workouts?! Can They Really Change Your Body?
Release Date: November 28, 2024

---

Introduction to Micro Workouts

In this episode of Keeping It Real with Jillian Michaels, host Jillian Michaels delves into the emerging fitness trend of micro workouts. Aimed at listeners with busy schedules, micro workouts promise to integrate short bursts of physical activity into daily routines, offering a flexible alternative to traditional longer exercise sessions.

What Are Micro Workouts?

Jillian begins by defining micro workouts as brief exercise sessions lasting between two to ten minutes. Unlike conventional workouts that typically require a dedicated 30 minutes or more, micro workouts can be seamlessly incorporated throughout the day.

Notable Quote:
"Micro workouts are short bursts of exercise that typically last two to ten minutes, designed to fit into your day whenever you have a few free moments."
— Jillian Michaels [04:15]

Implementing Micro Workouts into Daily Life

Jillian provides practical examples of how to integrate micro workouts into a hectic schedule. She suggests activities like performing squats while waiting for coffee, holding a plank between work calls, or doing push-ups at the desk. The key is consistency—engaging in these mini sessions multiple times a day can cumulatively contribute to overall fitness.

Notable Quote:
"If you can't block off a chunk of time for the gym, you might do a quick set of squats while waiting for your coffee to brew, or a short plank hold in between staff calls."
— Jillian Michaels [05:10]

Adaptability for All Fitness Levels

One of the strengths of micro workouts, as highlighted by Jillian, is their adaptability. Whether you're a beginner or have specific fitness goals, micro workouts can be tailored to suit individual needs. She emphasizes that these workouts are flexible and can be adjusted in intensity and duration based on personal fitness levels.

Notable Quote:
"It's flexible, it could fit to any fitness level or goal. So if you only have five minutes, you could do a quick bodyweight circuit."
— Jillian Michaels [06:45]

Benefits of Micro Workouts

Jillian outlines several health benefits associated with micro workouts:

1. Improved Heart Health:
   Even short, intense exercise bursts can enhance cardiovascular fitness, lower blood pressure, and improve circulation.

   Quote:
   "Short bursts of exercise have been shown to improve heart health by lowering blood pressure and boosting overall cardiovascular fitness." [07:30]

2. Increased Metabolism:
   Frequent movement throughout the day can keep the metabolism active, aiding in calorie burning and counteracting the negative effects of prolonged sitting.

   Quote:
   "Every time you move, you are burning calories. Spread micro workouts to keep your metabolism more active." [08:00]

3. Muscle Tone and Strength Maintenance:
   While micro workouts may not build substantial muscle mass, they are effective for maintaining muscle tone and strength.

   Quote:
   "Short resistance-based micro workouts can help you maintain muscle, which is better than nothing." [08:45]

4. Mental Health Benefits:
   Engaging in regular physical activity releases endorphins, reduces stress, and improves overall mood.

   Quote:
   "Micro workouts are a big win for your mental health. They release endorphins and help reduce stress." [09:30]

Potential Downsides of Micro Workouts

Despite the advantages, Jillian also addresses the limitations of micro workouts:

1. Limited for Advanced Fitness Goals:
   Micro workouts are not sufficient for those aiming to achieve advanced fitness milestones, such as significant weight loss or substantial muscle gain.

   Quote:
   "Micro workouts don't work for advanced fitness goals like putting on muscle or losing a large amount of weight." [10:10]

2. Lack of Progressive Overload:
   The short duration and frequency make it challenging to progressively increase the intensity needed for continuous fitness improvement.

   Quote:
   "It's difficult to track progress or stress your body enough to force a stress adaptation response with micro workouts." [10:45]

3. No Strategic Recovery:
   Proper recovery is a crucial aspect of any fitness regimen. Micro workouts, being sporadic, do not allow for planned recovery periods, potentially hindering optimal results.

   Quote:
   "You can't optimize or program recovery with these little bouts of exercise." [11:10]

Conclusion: The Balance Between Micro and Traditional Workouts

Jillian concludes by reiterating that while micro workouts are an excellent option for maintaining activity levels amidst a busy lifestyle, they should not completely replace traditional, longer workout sessions, especially for those with specific or advanced fitness goals. She advocates for a balanced approach, where micro workouts complement more extensive exercise routines to achieve comprehensive health and fitness benefits.

Final Thought:
"Micro workouts are not a complete replacement for full workouts, but they're a fantastic option for anybody looking to stay active with a busy schedule."
— Jillian Michaels [11:50]

Engagement and Community Building

Towards the end of the episode, Jillian encourages listeners to engage with the podcast through platforms like YouTube and Instagram. She emphasizes the importance of community feedback in shaping future content, ensuring that the podcast remains relevant and responsive to its audience's interests.

---

Listen to the full episode on YouTube or your preferred podcast platform to explore more insights and actionable advice from Jillian Michaels on integrating micro workouts into your daily routine.

Transcript

[Angel Reese]

Huddle up. It's me, Angel Reese. You can't beat the postgame burger and fries, right? Know what else you can't beat? The Angel Reese Special. Let's break it down. My favorite barbecue sauce, American cheese, crispy bacon, pickles, onions and a sesame seed bun of course. And don't forget the fries and the drink. It's gonna be a high C for me. Sound good? All you have to do to get it is beat me in a one on one. I'm just playing get the Angel Reef Special at McDonald's now. Ba da ba ba ba.

[Jillian Michaels]

I participate in restaurants for a limited time.

[Will]

This podcast is sponsored by IQ Bar. I've got good news and bad news. Here's the bad news. Most protein bars are packed with sugar and unpronounceable ingredients. The good news? There's a better option. I'm Will and I created IQ Bar Plant protein bars to empower doers like you with clean, delicious, low sugar, brain and body fuel. IQ bars are packed with 12 grams of protein, brain nutrients like magnesium and Lion's Mane and Zero Weird Stuff. And right now you can get 20% off all IQ Bar products plus free shipping. Try our delicious IQ Bar Sampler Pack with seven plant protein bars, four hydration mixes and four enhanced coffee sticks. Clean ingredients, amazing taste and you'll love how you feel. Refuel smarter, hydrate harder, Caffeinate larger with IQ Bar. Go to eatiqbar.com and enter code BAR20 to get 20% off all IQ Bar products plus free shipping. Again, go to eatiqbar.com and Enter code BAR20.

[Jillian Michaels]

What does the future hold for business?

[Jillian Langman]

Ask nine experts and you'll get 10 answers. Inflation's up or down. Can someone please invent a crystal ball? Until then, over 40,000 businesses have future proofed their business with NetSuite by Oracle. The number one Cloud ERP. Bringing accounting, financial management, inventory, HR all into one fluid platform. With real time insights and forecasting, you're peering into the future with actionable data with one unified business management suite. There's one source of truth giving you the visibility and control you need to make quick decisions. Whether you're closing the books in days, not weeks, you're spending less time looking backwards and more time on what's next. Whether your company is earning millions or even hundreds of millions, NetSuite helps you respond to immediate challenges and seize your biggest opportunities. Speaking of opportunity, download the CFO's Guide to AI and Machine Learning at netsuite.com Jillian the guide is free to use at netsuite.com Jillaire that's netsuite.com Jillian the.

[Instacart Representative]

Holidays are all about sharing with family meals, couches, stories, Grandma's secret pecan pie recipe, and now you can also share a cart. With Instacart family carts. Everyone can add what they want to one group cart from wherever they are. So you don't have to go from room to room to find out who wants cranberry sauce or whether you should get mini marshmallows for the yams or collecting votes for sugar cookies versus shortbread. Just share a cart and then share the meals. In the moments, download the Instacart app and get delivery in as fast as 30 minutes. Plus enjoy free delivery on your first three orders. Service fees and terms apply.

[Jillian Michaels]

Hey you sexy beasts. In case you missed it, the Keeping It Real podcast is now also on video, so just jump on over to YouTube whether it's in your YouTube app or on your web browser or on your TV. Search Jillian Michaels and click subscribe. It's totally free and the cool thing is that you can watch in real time and you can comment on the show. You can suggest guests topics you want to hear about, like you can dislike, and let me know your thoughts on the episode. I love hearing from you.

[Jillian Langman]

Keeping It Real with Jillian Michaels Jillian.

[Jillian Michaels]

Michaels Micro workouts maybe. Maybe you've heard of them. Maybe you're wondering how a workout can be so effective if it's so short. And of course, the term micro does imply we're talking about very short workouts. So in this episode, what are micro workouts? How do you do them? Do they have any real health benefits? Are there any potential downsides you need to know? So let's start with the basics. Micro workouts are short bursts of exercise that typically last two to 10 minutes, unlike traditional workouts that can last 30 minutes or more. So these are designed to fit into your day whenever you have a few free moments. So think of them as mini workouts sprinkled throughout the day. The idea is that even small bouts of physical activity can add up to significant benefits if it's done consistently. So if you can't block off a chunk of time for the gym, you might do a quick set of squats while waiting for your coffee to brew, or a short plank hold in between staff calls, right? It's all about making exercise more accessible and less intimidating, especially for people who feel too busy to commit to longer sessions. And I've written up little micro workouts for people before, so I'll say, okay, you know, every hour on the hour, give me a 30 second wall sit, 10 pushups on your desk, 30 seconds of jumping jacks and 20 lunges. Right? It might be a minute or two minutes, but if you do it 10 times a day, you've gotten 10 minutes in. It's better than nothing. Now how do you do it? I mean, that's definitely one way. But it's flexible, it could fit to any fitness level or goal. So if you only have five minutes, you could do a quick body weight circuit that's like exactly kind of what I described of 10 squats, 10 pushups, 10 lunges and repeat that in the amount of time you have. Right? Cardio bursts. So it could be jumping jacks or mountain climbers or butt kicks or high knees for two minutes, A minute, every hour, on the hour, every two hours, whenever you're done, sending an email whenever you finish a phone call. Core workouts. So this would be the plank. The bicycle crunches. And you're probably in work clothes. So something that isn't going to mess up your clothes or get you too sweaty. There's always stuff you can do of that nature, like wall sits, for example. Resistance bands are great. You can keep them at your desk and you can use them for bicep curls, shoulder presses, tricep extensions, any desk exercise, by the way, I mean, I don't love it. Better than nothing. Even standing up and stretching. Getting a walking pad is going to be that much better so that you have a little walking pad and you can answer your emails while you shuffle along or watch your TV while you're shuffling along. But I digress because we're talking about these little mini bursts of strength or hit. That's really the whole point. Now why would they work? Well, even short bursts of exercise have been shown to improve heart health. So studies suggest that small, intense bouts of movement can help lower blood pressure, improve circulation, boost overall cardiovascular fitness. You don't need a 30 minute session to see improvements. I mean, a few minutes here and there can make a difference. And a difference is always what we're after. Increased metabolism. So every time you move, you are burning calories. And by spreading micro workouts throughout your day, you keep your metabolism more active. And this is helpful for people that sit for long periods of time. And something is better than nothing. Doing a quick minute here, minute there, every hour can definitely help counteract the negative effects of sitting and keep your metabolism give it a little bump, right? Muscle tone and strength. So short resistance based micro workouts can help you maintain very unlikely that you'll build muscle, but it can help you maintain muscle. And these mini sessions, they're not going to replace a full resistance training routine. They're just not new universe, right? You're not fatiguing the muscle enough. It's not enough time under tension. You're not training for a long enough period of time to get the calorie burn and the biochemical hormonal impacts of it. So, yes, a longer workout's better, but doing 50 pushups over the course of your day is still fantastic. Is it the same as like you getting in the gym and doing a chest day? No, but it's still great. And as mentioned, it's better than nothing. It's good for your mental health. Micro workouts are a big win for your mental health. They release endorphins, they help reduce stress, they help improve mood. And just by taking these little small steps to do something for you throughout the day can definitely help combat anxiety and boost overall wellbeing. You know the drill, it's going to be consistency. So does it work? If you're consistent with it, it works, absolutely. And it's totally obtainable, it's totally accessible. Why not? What would be the reason why not? Doesn't cost you anything. You don't have to buy a membership to anything. You don't lose time traveling somewhere. Nothing but upside. So what would be the downsides then? I mean, all right, let's try to look for some potential drawbacks. I mean, it's limited for any advanced fitness goals. It doesn't work for advanced fitness goals. Right. You have a large amount of weight to lose. You want to put on muscle like, no, this isn't going to cut it. You can't really progress your fitness because they're done in small bursts. So it's difficult to track progress or stress your body enough to force a stress adaptation response, which basically means you stress the body, you injure the body. It adapts by making you more fit. So think of it like you haven't lifted weights in a while. You lift weights for the first time, you get a blister. But if you keep lifting weights, the body adapts to that stress response with a callus. So it's not enough for progression, if that makes sense. You know, you're not going to prioritize things like recovery, which is what's such an important part of fitness, because there really is no such thing with these. It's like little bouts here and there. It's not strategic of really injure my muscles with this crazy workout. Day here and then program my recovery for optimized results. So you can't optimize or program recovery. And you know, the bottom line is it's not a complete replacement for full workouts, but they're a fantastic option for anybody looking to stay active with a busy schedule. Convenient, flexible cost, nothing. Have solid health benefits for health, cardiovascular health, mood, calorie bump, and again, if you've got more advanced fitness goals, please, please take yourself to the gym. Do a 30 minute workout at home. There's a host of other options, but something even on the busy days, always, always, always better than nothing. All right, guys, if you're digging the show, please like, comment, subscribe, review. And don't forget that over on YouTube we've got the full shows on video. So just jump over to YouTube and search Jillian Michaels or Keeping It Real and it'll take you straight to my channel. And if you click subscribe, it's totally free and you'll get to engage in the conversation. And what I really love is when you leave me comments because then I get your feedback, I can reply to you and I can adjust the show in real time based on the things you guys are liking. You're not liking guests you want to hear from, so go and check it out.

[Jillian Langman]

Keeping It Real with Jillian Michaels from Jillian Langman.

[Jillian Michaels]

Hey guys, if you're loving the show, can I ask a huge favor? Can you follow and subscribe to the podcast anywhere you consume your podcasts? And also be sure to follow me on Instagram and YouTube. Doesn't cost a penny and it helps us out a ton.