Trigger Workouts – YOUR New Buzzword?

Lisa Austin Exercise and Form, Most Recent

Trigger Workouts – YOUR New Buzzword?


Working out is not new and working out a little bit at a time is not new, either, I’ve been telling my clients to do this for years. But, taking the time to purposely workout might be new to a lot of people and it can seem like it’s the most daunting, energy-sucking, painful experience you can imagine right now so breaking things down into bite-size chunks can be all the difference between another failed attempt or sticking with your new decision and reaching your fitness goals.


Working from home, not being able to hit the gym, or having a tight schedule don’t have to be roadblocks or excuses to skip out on improving your fitness. They could actually make it easier. Really. Read more.


Like everything health and fitness, consistency is key for the best results.  In this post, I will share with you a simple yet effective way you can tailor your workouts to your needs while you work from home.


Short ‘trigger’ workouts throughout the day can help you

  • Improve your overall health by moving more frequently
  • Make working out seem “easier” with all the benefits
  • Do lots of exercise—without the time commitment
  • Short workout breaks that also invigorate your mind
  • Have fun trying out a new approach to exercise


I bet that sounds like a ‘win, win’ but how do you know if you’re getting enough exercise to improve your health and keep your body strong? Move often and with purpose.


How much movement will give results?

When I am working with a client, I develop a training plan that has them purposefully exercising for approximately 1 hour 3-4 times a week with suggestions to go out for regular walks for cardiovascular health. When done consistently, clients see steady progress in both strength and conditioning.


I understand that when life is busy and you have a lot of responsibilities to be mindful of, it could be hard to find enough time for 4 hours of purposeful exercise.


So What are ‘Trigger’ Workouts?


They are called trigger workouts because they are mini workouts that are triggered either by an object, a timer, or an action. It’s a sneaky way to get a lot of exercise in when you otherwise wouldn’t have time for a full workout. 


Here’s how it works


Step #1 – Decide your trigger

This can be anything from set time, a set increment of time,  a specific action like going into the kitchen. It could be as simple as having a kettlebell near the washroom and every time you walk past it you pick up the Kettlebell and do a few swings or squats.


Step #2  – Decide on your exercises.


What exercises do you know how to do and how can you move different parts of your body? Exercises to consider would be kettlebell swings, bodyweight or goblet squats, lunge variations, push-ups, jumping jacks, butt kicks, planks, dead bug, crunches and if you have bands, there are so many more things that you can add to that list.


Decide on a handful of movements and try to get an equal mix of upper and lower body movements. 

Step #3 – Set your reps and sets

This is where you can get variety into your day. Think about your day and depending on the exercises that you choose, set the number of reps and the number of sets you will complete every time your ‘trigger’ action happens.


You can use the same two or three exercises all day, you can change up the exercises between morning and afternoon,  or you can even set different exercises to go with different triggers like 5 pushups and 15 jump squats for 5 sets every time you go into the kitchen and 10 dead bugs, 10 overhead presses, 5 dumbbell lunges on each side repeated twice on the top of every hour.


You will be surprised at how quickly you will see results and how much better your body will feel throughout the day, not to mention how much your concentration will improve.


Only look at one week at a time when you are deciding on your exercise routine. You may be surprised at how quickly you improve and you can challenge yourself with new variations each week.


I remember when I was just starting out, I had no idea what I should be doing or how intense my workouts needed to be in order to see the benefits of my hard work and I would’ve done anything to be able to find information that would’ve helped me. That’s why I started my Facebook Group Simply Fit. If you would like to be a part of a community that keeps things as simple as possible without quick fixes and unrealistic expectations, then click on the link below to join us.