The Kaizen Approach to Staying Fit

Working from home can take a toll on your health, unless you take action to counter this condition.

Since the kaizen approach is all about making small changes to make big improvements, applying it to your fitness routine makes a lot of sense. This is an easy solution to safeguard your health when you’re working from home.

Why not do small workouts that don’t require too much time or effort? A short workout is easier to stick with than one that may take up hours of your time.

Here is a micro-workout that will give you a full body workout in about ten minutes. All you need is one dumbbell and the will power to get started and stick to your routine.

One Handed Dumbbell Squat

Hold the dumbbell in one hand. Keep that arm hanging down between your legs and squat down. Push up between the legs. Do this 10 times.

Dumbbell Swing

Repeat the same 10 squats as you did them above. Then, while still squatting, swing the dumbbell up, then back down in a slow steady motion.. This swinging movement is great for your core, your shoulders, your legs and it also a great cardio workout.

Half Burpee

No dumbbell is needed for this exercise. Here you will start on the floor in a push-up position. With your legs together jump towards your hands, keeping the knees in line with the hands, then jump back to starting position. Jump forward and back rapidly about 10 times. This exercise is great for your abs, pecs and upper body, while also giving you a good cardio workout.

The Full Workout

After you complete 10 of each of these exercises, switch off to the other side and do them again. Pause for about 15 seconds and do them again. Continue working out until your ten minutes is up. (You can set a timer before you start.)

Exercise buffs may have noticed that these exercises don’t target every single group of muscles.

While there are no bicep curls or exercises for the rear deltoids, these three exercises do give the whole body a complete workout.

Just exercising will trigger growth in parts of the body that you may not actually be working on. The anabolic process involves the growth of bone and muscle mass, while also building organs and tissues.

Therefore, as you work out you are gaining strength and toning every part of your body.

Put that one dumbbell to work and get started on this simple 10 minute micro-workout. The cost to you is nothing but a bit of time each day. You have no excuse to not get started today.

When to Extend Your Workout

You may discover that some days while doing these micro-workouts you have a bit more time and energy. In these cases you can easily extend the workout by an additional 10 minutes or more. You can easily do this by adding sets to each exercise, or incorporating additional exercises.

You will then achieve the benefits of a full workout.