No Time to Hit the Gym? No Problem. Try a Micro-Workout to Keep Making Progress

Between working, running errands, cooking, and generally being an adult, finding time for a 45-minute gym session featuring a cardio workout and strength training can feel impossible. But fitness doesn't have to be all-or-nothing. Micro-workouts are a quick way to squeeze in some fitness and exercise, even when it doesn't feel like you have any time during the day.

We'll cover what these workouts are, why you should add them to your routine, and over 20 moves you can try when you've got a minute or two to spare.

What Are Micro-Workouts?

Micro-workouts are the amuse-bouche of fitness. Instead of carving out a massive chunk of time, you tackle quick bursts of micro-exercise — think 30 seconds to 10 minutes — whenever you can. The goal is simply to keep moving the needle.

Have ten minutes to spare? Use them. Three minutes before a Zoom call? That's enough for a two-minute workout. A little movement always beats none, and it eliminates the all-or-nothing mentality that can derail consistency. Even if you can't hit the gym, you can still manage to get some reps in.

The Perks of Micro-Workouts (And Benefits)

A micro-workout is perhaps the most accessible form of exercise: You simply do what you can with the time you have. But don't let their short duration fool you. Here is why sprinkling these bite-sized workouts into your day is so incredibly effective.

An Antidote to Sitting All Day

Studies have linked highly sedentary lifestyles to an increased risk of all-cause mortality. Translation? Sitting at a desk all day takes a serious toll on both your long-term health and your posture. Luckily, micro-workouts offer a built-in excuse to break up those long, inactive stretches. A simple two-minute mobility routine every few hours can help get your blood pumping, relieve stiff joints, and reverse the dreaded "desk hunch."

Small Efforts Accumulate

The CDC recommends 150 minutes of moderate-intensity physical activity each week. While that may sound daunting, it breaks down to six five-minute workouts, five days a week. In fact, the most recent physical activity guidelines removed the old rule that exercise had to be done in 10-minute bouts to "count." Today, experts agree that every single minute of movement adds up.

You can also use micro-workouts to break up your strength-training program. If you don't have time for a full leg day at the gym, spread your exercises out, tackling short sets of one or three movements throughout the day. Note: Since your warm-up time is limited, this isn't the moment to test your one-rep max. Stick to bodyweight exercises or light-to-moderate weights in a standard hypertrophy range (8 to 12 reps) to avoid strain.

Regulated Blood Sugar

Studies show that taking just two to three minutes to walk, do some air squats, or move your body shortly after a meal can significantly blunt blood sugar spikes and improve insulin sensititivity. 

Boosted Brain Power

Adding movement through your day increases blood flow and oxygen to the brain, which immediately aids in learning, memory, and cognition. If you ever feel hit by the afternoon slump, or you're stuck on a frustrating problem at work, a quick micro-workout acts as a physical reset button to help you get unstuck. 

Mood Regulation and Stress Relief

Studies have shown that there's a wealth of potential in using exercise to help manage the symptoms of depression and anxiety. Even short bursts of physical activity trigger the release of endorphins, reduce pro-inflammatory cytokines, and help regulate circadian rhythm. Over time, this can lead to improved sleep quality, lower stress levels, and a more regulated mood.

Increased Confidence

Micro-workouts can provide an immediate sense of accomplishment. Research has shown that exercise can drastically improves self-efficacy — an individuals belief in their ability to tackle tasks, recover from setbacks, and persevere. By successfully finishing a three-minute workout, you build trust with yourself that carries over into the rest of your day.

Elevated Motivation for More Exercise

Action precedes motivation. Basically, a little exercise begets a little more exercise — and research backs this up! Overcoming the mental friction of starting a 45-minute workout can be difficult, but anyone can convince themselves to move for two, four, or five minutes. Soon enough, you've built a daily habit. And who knows? That two-minute workout might just give you the energy to keep going for ten.

Where and When to Tackle Micro-Movements

The beauty of a micro-workout is that it can be tackled wherever your busy life decides. Here's some inspo to help you add a quick bite of fitness into your daily routine:

• Right now
• During TV commercial breaks
• At the top of the hour, every hour, during your workday
• As you're waiting for food to bake
• At the park during your kid's baseball game
• Standing in line at the grocery store
• Before and after your lunch break
• Before and after work (hello, mini double day)
• While waiting for laundry to dry
  
• On every other corner when taking a stroll

Basically, with a little bit of creativity, almost anytime works for a micro-workout. While writing this article, I took a little breather at the top to knock out 20 push-ups and when I went to the kitchen for a snacky-snack, tackles 10 pull-ups. Curl your basket or do heel raises while waiting for the register at the grocery store, tackle squats as you're rooting for your nephew during his T-ball game, do 30 glute squeezes when you're stuck in traffic, or tackle 5 burpees every hour on the hour throughout your day.

The world is your micro-workout oyster.

Recommended Equipment for Micro-Workouts

First and fore-most: you don't need equipment to tackle a micro-workout, especially if the lack of said equipment becomes an additional barrier to you completeing a quick sweat sesh. However, here are some pieces that can help you optimize your micro-workouts:

QuickDraw™ Adjustable Dumbbells

If it's arms day, put together a circuit where you tackle one set whenever you have a minute or two. If you tackle one set, multiple times throughout the day, that's a recipe for real strength and hypertrophy gains in those muscle groups.

Adjustable Kettlebell

Swing a kettlebell for a minute, 4 or 5 times throughout the day. This'll help strengthen your posterior chain, while also building explosive power and endurance.

Wall or Ceiling Mount Pull-Up Bar

If you work in an office or remotely, keep a pull-up bar in an area you frequent (if allowed). This way, whenever you pass by, you can hop on and crank out a few pull-ups or chin-ups, then continue on with your day. A 30 second micro-workout? Who doesn't have time for that?

Glute Ham Roller

The Glute Ham Roller was made for micro-workouts. Use it for two minutes of glute ham rolls to isolate your hamstrings, or switch the focus to your core and tackle 45 seconds of ab roll outs or pikes. It's also a slim profile with a carry handle, which makes taking it on-the-go easy peasy.

Strive™ Cardio Equipment

Having a curved treadmill or the Strive™ Air Bike in your home gym can help make cardio training more accessible and convenient throughout your day. Hop on and take a spin when you're waiting for an email or get some steps while on a Zoom call.

Resistance Bands

I'm a firm believer that everyone should have resistance bands everywhere. In their car. In their gym bag. At the office. These bands are super versatile, allowing you to tackle deadlifts, shoulder presses, lateral raises, bicep curls, interior/exterior shoulder rotations — the list goes on!

Short Resistance Bands

A short resistance band is great for helping to activate your glutes, but it's also incredibly versatile when you're on the go. If you're catching a flight, a short resistance band lets you tackle some bicep and shoulder work without leaving your seat. Hold one end of the band at your lap and curl the other up to target one bicep at a time, or place your hands within the band and stretch both sides outward to feel the burn in your medial deltoid.

Yoga Mat

With a minute or two to add some exercise into your day, floor work may be your best bet. A yoga mat lets you tackle a quick ab workout, push-ups, fire-hydrants, and more, wherever you are.

One-Minute Workout Exercises

You're ready to tackle some micro-workouts throughout the day, now you just need a little inspiration on what you can do. Here are quick, one-minute exercise movements you can start with (and if you've got more time, try compiling multiple moves to create your own circuit):

Bodyweight AMRAP (As Many Reps as Possible)

Set a timer for one-minute and tackle as many reps as you can. These moves require zero equipment, making them perfect for tackling from anywhere.

• Push-ups
• Squats
• Sit-ups
• Walking lunges
• Jump squats
• Mountain climbers
• Skater lunge
• Calf raises
• Burpees
• Hip bridge
• Donkey kicks

One-Minute Isometric Holds

Time under tension is the name of the game here, and your goal is to hold these static positions for the full 60 seconds (or as long as you can before your form starts to suffer).

• Plank
• Wall sit
• Split squat hold (30 seconds per leg)
• Hollow hold
• Glute bridge hold
• Dead hang (from a pull-up bar)

One-Minute Strength Training

Grab a pair of dumbbells or a kettlebell and you can start chipping away at your weekly strength training. Be sure to focus on nailing proper form rather than rushing through your reps.

• Goblet squats
• Kettlebell swings
• Bent-over rows
• Dumbbell deadlifts
• Overhead tricep extensions
• Bicep curls
• Shoulder press
• Dumbbell wood chop

FAQs

What can I do for a 2 minute workout?

If you've got two minutes to dedicate to your fitness, try tackling 20 squats, 20 push-ups, and repeat back-to-back until the time is up. Or swap in other movements like lunges, sit-ups, a plank hold, or dips on the side of a stable chair, to help you add a quick mini workout to your day.

What type of training can I do for a micro-workout?

Micro-workouts are a great time to do bodyweight strength work, resistance training, core work, cardio exercise, and even high-intensity interval training. However, since these sessions are on the shorter side, working in a strength rep range with heavy weights might not be ideal since you might not have adequate time to warm up and prime your body for heavier loads.