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February 8, 2022

Ready to Break a Sweat in 2022? Here are our Top Tips for Workouts this Year

Kristina Roach
Ready to Break a Sweat in 2022? Here are our Top Tips for Workouts this Year
If you’re committed to building your fitness this year but you’re not sure where to start, we’ve got you covered.

Thinking about working out this year? Good for you! What’s calling your name? Pilates? F45? Perhaps a triathlon. It really doesn’t matter – experts always say the best exercise routine is the one you can actually commit to.

So, don’t break a sweat if a 30-minute walk with your dog is more your style than a Spicy Quick HIIT during your lunch break. If you can stick to it, it’s working for you.

But if you need a bit of inspiration to get you moving, these are our top tips.

Micro Workouts

Hands up who can find a full hour to dedicate to exercise each day? Anyone? Exactly. Between work, your side hustle, and keeping up with And Just Like That…, all the while trying to maintain some semblance of a social life and get a solid 8 hours sleep every night – exercise feels pretty impossible to squeeze in.

So, what if it didn’t have to be so… concentrated? What if a handful of ‘micro workouts’ a few times a day was all it took? Don’t believe it? Think again.

Micro workouts can last anywhere from 5–10 minutes and can combine strength, cardio, and stretching exercises. The best part is that they can be woven in as you muddle through your 9–5.

Work in a few squats and lunges while you wait for the kettle to boil. Fill up a couple of water bottles and pump out a few curls before your next Zoom call. Get your heartrate up with fifteen star jumps during your lunch break.

This might be more appealing to the WFH people, but don’t consider yourself out of the micro workout game if you spend your days in an environment with people close by.

Walking a bit faster to the bus stop, dancing it out to your favourite tune after work, or doing a few yoga stretches before you jump into bed each night all count, too.

So, if you don’t have the time – or motivation – for one big workout, try punctuating your day with a few micro sessions instead. We’re pretty sure your body (and your mind) will thank you for it.


Hula Hooping

Remember your primary school days, when you’d slip a hula hoop around your hips and shimmy to your heart’s desire? Somewhere between puberty and… sigh… adult life, we lost the joy of moving for fun. But hula hooping is a seriously great workout you can actually smile your way through. It’s been proven to increase aerobic health, improve balance, challenge core strength, and even reduce stress levels. Sounds great, right?

Better still, the hula hoop itself has had a major glow up in recent years. You can now wiggle your way around a weighted hoop, a hoop that sparkles, or a polypro hoop if you’re after a faster flow.

A quick ‘hula hoop’ search on YouTube will give you a heap of free workouts you can do at home, but if you want to perfect your movements, check out the classes at Hoop Empire, Hoop Sparkx, or Bayside Hooping. Not in your neighbourhood? Hula Hoops Australia deliver online classes!

Reverse Running

In about 2012, I was a big fan of the Tracy Anderson method. Huge. I was mad for her mat workout, cardio dance program, and (this is a bit shameful) treadmill skipping.  It was as kooky as it sounds, but it made pounding the revolving belt way more bearable.

Reverse running feels about as wild as treadmill skipping, and if the rumours are true, it’s a rising trend. Here’s why.

According to Runner’s World, backwards, or reverse, running can improve muscular balance, dial up performance, and inject a bit of spice into your routine.

As someone who’s run a few half marathons in her time (even the ‘virtual’ Nike Melbourne Marathon in 2020), I know how tedious training can be. Even the slightest change-up can be a serious motivation booster. If reverse running can promise that, I’m all for it.

You too?

Well, there’s more. It’s also a winning technique if you’re post injury as it provides a greater range of motion for your hip joints. Snap!

So how does reverse running work? You quite literally run backwards, not forwards. That’s it.

But beginners beware: it is a little challenging. If you’re just starting out, Runner’s World recommends adding two-to-four 30-second intervals at the end of your regular runs. 

Final word of advice? Don’t overdo it and make sure you start slowly on a terrain you can predict. So, perhaps not a treadmill, but maybe you could give the TA skipping a whirl if you’re keen?

Have you been out of the exercise game for a little while? Dr Paul Hermann, Sports & Exercise Rehab Osteopath and Exercise Scientist, shares his top tips for getting back into a routine here

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