Squats, push-ups, jumping jacks: 5 time-saving, efficient micro-workouts you can do at home

It is the most basic foundational movement which our bodies have been designed to perform. It means getting up from a seated position. The movement engages the quadriceps, hamstrings & glutes and helps activate the core. If you are looking for a quick lower body workout, you can go for 15 - 20 air squats per minute, repeated for 5 - 6 rounds.

Push-ups build strong chest, arms, back and core muscles. It is a very holistic upper body workout and is very challenging if one doesn't have the arm strength to press up from the ground. 10 reps of push-ups, repeated 5-6 times with 15 seconds of rest between rounds will give people a great & effective quick workout.

While squats would mostly work the anterior section of the legs, Prisoner Good Mornings will ensure solid activation for the posterior section which includes the hamstrings, glutes, and the muscles in the lower back. This movement can be clubbed with squats and done for about 15 - 20 reps every alternating minute, repeated for 4 - 5 rounds.

This is another great movement that works on shoulder stability & strength along with building strong quadriceps & core. This can be done for 8 - 10 reps on each side, repeated for 4-5 rounds with a 30 sec rest between rounds. This can be clubbed with jumping jacks for a holistic strength & conditioning workout.

This is a great movement to improve cardiovascular endurance, mobility, and coordination. This can be incorporated in an interval training routine, done for about 45 seconds with an intense effort level, repeated for 5-6 rounds with 15 seconds of rest between every round.