The microwave challenge

microwave HIIT workout

Earlier this week, I accidentally came across a quick and (relatively) easy way to fit a workout into your normal day. I call it the microwave challenge.

I was re-heating something and found myself in my kitchen with, for once, no washing up or other household tasks to fit into my wait time. So I started doing crawl-outs and by the time the microwaved pinged, I had worked myself into a rather sweaty state!

It’s really very simple. When you go to microwave something, use the time that it takes to cook to do a quick and intense workout. Obviously, most of it will be body-weight based (I don’t know about you but I don’t usually keep a set of dumbbells in my kitchen!) and you’ll have to work with the amount of space that you’ve got. However, if you’re looking for creative ways to fit some kind of movement into a busy day, this can really help. Any kind of exercise, no matter how small, is better than none!

I’ve listed some bodyweight exercises you can try out with this below, but why not get creative? Try to do as many as possible within the timeframe – however, if you’re heating something up for 10 minutes or so obviously factor this in! If you’ve got the time, combine a couple of moves to really ramp up the workout!

This also doesn’t just work for microwaves (although I find the countdown and ping at the end basically works like an interval timer and is really motivating). I’ve also since tried it with ovens and cooking on the hob as well.

The microwave challenge:

In the time it takes for your microwave to heat up your food, do one, or a combination of these exercises as quickly as you can.

  • Squat jumps
  • Squat jump burpees
  • Normal burpees
  • Tuck jump burpees
  • Crawl-out pushups
  • Tuck jumps
  • Star jumps
  • Push ups
  • Mountain climbers
  • Commando plank (switch from a low plank to a high plank and vice versa)
  • Lunge jumps
  • Lunge pulses (instead of doing a full lunge, stay in the lunge position and pulse on the spot an inch higher and lower, switch legs halfway through)
  • Squat pulses (remain in a squat position and pulse yourself up and down an inch higher and lower)

These exercises are just a starting point, however, as you get the hang of it, feel free to experiment with different ones!

Oh, and please let me know how you get on!

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