With many people struggling to find time for exercise, a new fitness routine — the 150-second walking workout — is making waves as an accessible way to stay active. Designed to suit people with sedentary lifestyles or packed schedules, this quick workout offers a calorie burn and a physical boost without requiring lengthy sessions at the gym.
Created by yoga trainer and naturopathy expert Dr. Janani Subburaj, the workout consists of five exercises, each performed for 30 seconds, totaling just 2.5 minutes. Here’s the lineup:
- March-Past: Engages the core and improves posture.
- Jumping Jacks: Boosts circulation.
- High Knees: Activates the hip flexors.
- Butt Kicks: Works the glutes and hamstrings.
- Opposite Toe Touches: Enhances coordination and balance.
Repeating this sequence 10 times can yield around 4,000 to 5,000 steps, an achievable way to hit step goals indoors.
Benefits of the 150-Second Workout
This micro-workout appeals for a few reasons:
- Time-Efficiency: At just 2.5 minutes per set, it easily slots into a busy day, making it especially useful for those who spend much of their day seated.
- Activity Boost: It adds movement to otherwise inactive routines and is a handy indoor alternative during inclement weather.
- Calorie Burn: Short but intense, the workout can contribute to calorie burning over time, especially when done consistently.
While the workout is praised for its convenience, experts suggest that it should be viewed as a supplement to more comprehensive fitness routines. Physiotherapist Dr. Rajaram M. notes that while such brief sessions encourage activity, they do not replace full workouts aimed at building strength and endurance. The World Health Organization recommends 150 minutes of moderate-intensity physical activity per week, underscoring that this routine is best paired with longer workouts to achieve optimal health benefits.
The 150-second walking workout is an effective way to add movement to your day, especially for those with limited time. Ideal for busy individuals and people working from home, it provides a manageable option for adding activity without extensive time commitments. However, for sustained fitness and long-term health, integrating it with more rigorous exercise is key.
