Is summer keeping you busy with time spent on work commitments, family, children off school, etc.? Are you struggling to fit your normal gym routine into your week? Or maybe you simply want to mix it up a little?
Micro workouts might be your solution. Micro workouts are short, intense bursts of exercise performed throughout the day. They last only a few minutes each, and they target different areas of physical activity. You can fit a bit of upper body work, lower body work, and aerobics into your day in those short bursts, without the need for equipment. Micro workouts fit perfectly into a busy schedule. They can make a significant difference to your fitness when done regularly.
Looking at your day, have you noticed that you have a few minutes here and a few minutes there spare? Let’s see how you can fit these “movement snacks” (not my words!) into your day.
Micro Workouts work out different areas of your body throughout the day.
Building Aerobic Fitness While You’re Working
Take the stairs. Walk up 2–3 storeys of stairs faster than normal or until you’re slightly out of breath. Walk down at your normal pace. Repeat this three times. If you’re at work, you can set yourself up so as not to break into a full-blown sweat.
Jumping jacks. Arms raised in the air, jump up and down. Do 3 sets of 10 jumping jacks on your morning break. You can also run on the spot for 30 seconds, repeating it 5 times.
Burpees. If you feel very energetic and are wearing the clothes for it, you can also add a few burpees.
At Your Next Micro Workout, It’s Time to Move Your Lower Body
Squats. Standing in front of your chair, perform squats. Place both feet firmly on the ground, stand up tall, and lift your arms straight out in front of you or place your hands on your hips. Do reps of 5 squats, repeat 3 times.
Cheat squats. Lean up against a wall, feet roughly 1 foot away from the wall. Slide down the wall until you’re squatting. Do 5 reps, 3 times.
Add balance. Add balance into this lower body workout by standing on one leg, leaning your body forward, arms stretched out, and the free leg extended straight out at hip height behind you. Think of your favourite yoga poses. This really works on your core too. Hold for 30 seconds, 3 reps.
At the Afternoon Break, It’s Time to Work on Your Upper Body
Press ups. Press ups are the ultimate short burst micro workout. Simply do 10 press ups in 3 sets on the floor by your desk. If you’re used to press ups and if you have a stable chair (swivel chairs don’t work), use it to do press ups with your feet resting on the chair.
Plank. While you’re on the floor, add a plank. It supports your core and your shoulders.
Water bottle lifts. Keep two 2L bottles of water near your desk. Standing up, lift them above your head, extending your arms. Do 3 sets of 15 lifts each. Ideally, you can increase your weight over time, but you may need to buy weights heavier than 2kg, as you’ll struggle to find larger bottles.
Make MicroWorkouts a Part of Your Daily Routine
Micro workouts don’t require a gym or a large block of time. They’re easy to fit into your day, and when done consistently, they can help improve strength, endurance, and overall energy levels. Whether it’s between meetings, during a school run, or on your coffee break—these small bursts can lead to big results.
🥗 Ready to Do More with Less Time? Micro workouts are just the beginning. AtGymPlus, our expert team can help you build a routine that fits your lifestyle, no matter how busy you are. Visit your nearest club to explore flexible class schedules, personalised training plans, and full-body wellness support.
FAQs
Can you build muscle with micro-workouts?
Yes, you can build muscle with mini or micro-workouts, as long as the workouts are designed with intention and intensity. The key to muscle growth is progressive overload gradually increasing resistance, reps, or intensity over time. Short workouts (5–15 minutes), when done consistently and with sufficient challenge (e.g., bodyweight exercises, resistance bands, or weights), can stimulate muscle growth.
Is 20–30 minutes of exercise a day enough?
For most people, 20–30 minutes of focused exercise a day is enough to improve strength, endurance, cardiovascular health, and even build muscle especially if you’re consistent. The effectiveness of your workout depends more on intensity, form, and consistency than total duration.
Do micro-workouts/mini workouts work?
Yes, mini and micro-workouts do work, particularly for improving consistency and breaking sedentary habits. While they may not replace a full gym session for advanced athletes, they are highly effective for building strength, burning calories, and staying active especially when done multiple times a day.
