Intermittent Workouts that Trigger Better Fitness

This post is a continuation from the ICW Living Integrated Journal (first published, July 2024): 

Whether you're short on time or want to try something new, "trigger workouts" might be just what you're looking for. 

Also known as micro-workouts, trigger workouts or mini-workouts.

The intermittent workout is a fitness game changer.

I encourage you to try a workout like this when:

+ You'd like to move more frequently throughout your day to improve your overall health 

+ Help working out seem "easier" while still improving your fitness

+ Do more exercise without needing an hour of uninterrupted time

+ Take a short break from work that will refresh your mind

+ Have fun trying out a new strategy for your daily exercise

Building an intermittent workout that can help you move better, get stronger, feel great and that fits your lifestyle is simple - here's how: 

Step 1 - Establish what activates or triggers the workout. It can be anything from an object in your house to an egg timer. 

Lately, I have been putting a kettlebell on the floor near my office doorway - every time I walk in and out of my office I do a few swings, kickbacks or shoulder presses. Whatever you choose, make it somewhat frequent.

Ideally, you'll be moving around about once per hour. If you work from home this is a great way to not only to keep your fitness moving forward but also give you a mental break from the demands of your work.

Step 2 - Pick an exercise. Choose a movement that works a lot of big muscle groups and that can be done safely without a warm up. Things like: Goblet squats, Bodyweight squats, Lunge variations, pushups, dumbbell rows, overhead presses, planks, or banded movements. Mix and match and put a handful of moves together for an equal mix of upper lower body movements.

Step 3 - Decide how many reps and sets to do. The specific number here is NOT critical. The point is that you're making the physical work feel easy. Stay at a level where there isn't a "burn." Start with 5 reps t a time. 

Here's what my intermittent or trigger workout day looks like: 

8am - 5 Wall Pushups, 20 Sec Plank, 4 rounds 

9am - 5 goblet squats, 10 wall pushups and 5 lunges per side/leg, 2 rounds

10:30 am - 5 overhead band pull-aparts, 5 wall pushups, 3 rounds 

12noon - 5 sumo squats, 5 tricep kickbacks per side, 3 rounds 

1:00 pm - Plank 10 sec, 5 hip bridges, 5 donkey kicks each side, 3 rounds

2:30 pm - Side Plank 15 sec each side, 5 lunges per leg (sometimes with dumbbells), 3 rounds 

3:30 pm - 5 single leg dumbbell deadlifts per side, 3 rounds

5:00 pm - 5 dumbbell overhead presses per side, 5 chest flys, 2 rounds

Total Repetitions: About 248

You can also just pick one or two exercises, or a single circuit, and repeat that over the course of the day. Think: Plank 10 sec, Wall Pushups & Bodyweight Squats 5 reps each, 4 rounds total. How long does it take to pray an Our Father, Hail Mary, Glory Be? Incorporate that into your movement too for an added bonus. 

You don't have to give up other types of exercise either - Please don't. Where possible, use the intermittent/trigger workouts with some conventional training and GO OUTSIDE. 

This modality of fitness and meaningful movement works best when it is done with some periodic higher intensity work either in a gym or at home (I get on a spin bike for at least 50 min or I add a 30-40 min HIIT workout 1-2 times a month).

This type of fitness levels up best when balanced with dynamic, open-ended, and enjoyable outdoor activities. Think about things like pickleball, corn hole, hiking, mountain biking, Stand Up paddling, etc. These put you in situations that require more movement variability.

As in any type of exercise, the most effective one is the one YOU can do consistently... and enjoy. 

Remember: when we spend at least 150 minutes per week MOVING we can do wonders for our metabolic health. 

Do what you can and remember we are all striving for a little bit better everyday.