Create a daily routine for micro workouts throughout the day as recommended by Ben Greenfield

Ben Greenfield emphasizes the importance of incorporating micro workouts, or "workout snacks," throughout the day to promote health and fitness effectively. Here is a recommended daily routine based on his advice:

Morning

• Heart Rate Variability Check: Upon waking, check your heart rate variability to gauge recovery and determine the type of workout suitable for the day.
• Short Burst of Exercise: Engage in core foundation exercises like push-ups or squats to kickstart your day.

During Work Hours

• Every Half Hour:
  • 1-4 Minute Micro Workout: Do exercises like push-ups, air squats, burpees, or jumping jacks. Keep a kettlebell, pull-up bar, or exercise mat nearby to encourage movement.
• Mid-Morning & Mid-Afternoon:
  • Stand or Walk: During calls, walk around the office or use a treadmill desk if available. Alternate between standing and seated positions while working.

Lunch Break

• Short Exercise Session: If possible, take a brisk walk or do 5-10 minutes of more intense physical activities like kettlebell swings or a brief run.

Post-Work Evening

• Single Set to Failure Training: Perform a high-intensity, low-duration resistance training session. Focus on exercises like deadlifts, squats, chest presses, pull-downs, overhead presses, and rows to ensure comprehensive muscle engagement.
  • Example routine: Each set should last about 2 minutes, pushing muscles to the point of complete exhaustion.

Non-Workout Days

• Active Recovery: Engage in light activities such as walking, yoga, or stretching. Incorporate sauna and cold therapy for recovery and muscle relaxation.

Weekends

• Variety and Flexibility: Use weekends for recreational activities like pickleball, tennis, or frisbee golf. Ensure at least one rest day to rejuvenate.

This approach allows integrating multiple micro workouts into daily routines, promoting better overall health without needing extensive, dedicated gym sessions. As Ben Greenfield notes, by incorporating these small bursts of activity, a full workout becomes optional by the end of the day[1].

For further detailed guidance and tips, consider exploring Ben Greenfield’s resources on his website or check out his book "Boundless"[1].