Lunchtime meditation

Meditation may not be a traditional micro-workout, but it has numerous benefits for both mental and physical health, and is a powerful tool for reducing stress. A busy day at work can be mentally exhausting, and meditating for just 10 or 15 minutes at lunchtime can help pause, refresh, and create a positive outlook for the rest of the day.

Guided meditation apps make it easy to learn how to meditate – you could surprise yourself with how much better you feel afterwards, and how re-energised you are for the rest of the day.

Cardio blast

Along with providing a rush of endorphins, cardio training can help improve heart health and reduce blood pressure. Another great thing about cardio is that unlike other strength and power training, it doesn’t matter what time of the day you work out. If you slept in too late to get to the gym before work, you can do a quick 15-minute workout in the evening and reap the same benefits.

A 15-minute jog or cycle works well, but even a brisk walk is ideal cardio. You want to be walking at a speed that leaves you slightly breathless, but you could still have a conversation.

Evening strength training

If you want to take your 15-minute workout one step further, pick up a pair of dumbbells and try strength training. It allows you to focus on upper body, lower body and core strength, all within the comfort of your home. Strength training, naturally, helps build strength and lean muscle mass, but it also helps boost your metabolism and can help you avoid injury in other areas of exercise.

To get the most out of this workout, try it in the evening, when muscle strength, flexibility and endurance are better. Use exercises like dumbbell goblet squats and dumbbell deadlifts – these are whole-body exercises which are a more effective use of your time.

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