Mini-Workouts for Busy People

Between work deadlines, parenting, errands, and trying to maintain a social life, finding time for a 30 to 45-minute workout can be challenging. However, you don’t have to do a full workout to keep making progress toward your health and fitness goals. In fact, mini-workouts can be an excellent alternative to fit in some exercise when your day is filled with other obligations.

The Power Of A Mini-Workout

You might be skeptical. Can 15 to 20 minutes of activity really make a difference? Yes, it can. Research increasingly shows that short bursts of exercise can provide the same benefits as longer workout sessions, such as:

The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week. That may seem daunting when you’re busy. However, physical activity is not all-or-nothing. Forget the mindset that only long, high-intensity workouts get results. Even a two-minute workout has benefits, especially when done consistently.

How To Structure A Mini-Workout

Since you’re short on time, it’s essential to keep a few key points in mind for your mini-workout. You don’t need a gym or other equipment, such as a treadmill. Almost every mini-workout can be done without any gear or with resistance bands or a set of dumbbells.

Focus On Compound Exercises

When time is limited, targeting compound exercises, which work multiple muscle groups at once, is an effective way to work more muscles in your body. For example, these exercises can accomplish just that:

• Squats
• Lunges
• Push-ups
• Pull-ups (with a pull-up bar or sturdy tree limb within reach)
• Rows (using dumbbells or resistance bands)
• Planks

Turn Up The Intensity

With limited time, you’ll want to get your heart rate up to reap the benefits. There are two strategies you can use: As Many Rounds As Possible (AMRAP) or Every Minute On The Minute (EMOM).

As Many Rounds As Possible (AMRAP)

AMRAP involves setting a timer and doing as many rounds of the chosen mini-workout as possible. For example, 10 push-ups, 10 squats, 10 jumping jacks, and repeat until your timer runs out.

The pros are that you can set your own pace and intensity level, which is suitable for all levels of fitness. It can be used to compete with yourself or others, which can be motivating. It also keeps your heart rate up since it leaves little time to rest. Lastly, it’s easy to adjust and change reps, movements, or time.

The cons are that you may sacrifice proper form, especially if you’re rushing through rounds. It can be challenging for beginners to pace themselves since they often start too quickly and burn out early. Additionally, there is no structured rest, which may not be ideal for beginners or those performing complex movements.

Every Minute On The Minute (EMOM)

EMOM involves performing a set number of reps at the start of every minute, followed by a rest period for the remainder of that minute. For example, minute 1 do 10 push-ups, minute 2 do a 30-second plank hold, minute 3 do 10 squats, and repeat until you reach your goal time of your mini-workout.

The pros are that it has built-in rest between movements, which is helpful for beginners. It can also help with pacing, teaching you control, and maintaining proper form. It’s easier to plan and target different muscle groups each minute.

The cons are that it can be overwhelming if you start to fall behind and don’t finish the reps before the next minute starts. It’s also not ideal for exercises that require varying amounts of time to complete. You will also need to do more planning to balance exercises between time and intensity.

Which Method Is Better For A Mini-Workout?

As with most things in life, it depends. However, depending on your goals and fitness level, one may be better than the other:

AMRAP is better if you want flexibility and a go-all-out challenge, while EMOM is better for consistency and structuring intervals. There is no wrong choice, so why not try both and see which one you prefer?

Don’t Forget To Warm-Up And Cool-Down

Just because you’re short on time and are doing a mini-workout instead of a longer workout doesn’t mean you skip your warm-up and cool-down. In fact, it’s more important since you are moving between different movements more quickly.

So be sure to include a few minutes of warm-up before and a few minutes of cool-down after your mini-workout. Skipping either of them can increase your risk of post-workout soreness or injury. Even for a mini-workout, these few minutes can improve how you feel during and after your workout.

Warm-ups prepare your body for physical activity, loosen your body to improve your range of motion and coordination, and mentally shift you to workout mode. For example, warm-ups can be a few minutes of walking, arm circles, leg swings, squats, or jumping jacks.

Cool-downs help your body to gradually return to a resting state. It can help reduce stiffness, aid in muscle recovery, help maintain flexibility, and calm your nervous system. Some examples of cool-down stretches include 20 to 30 seconds of hamstring stretches, quad stretches, shoulder cross-body stretches, child’s pose, neck rolls, and deep breathing.

4 Mini-Workout Ideas To Get You Started

If you have pre-existing conditions or are returning to fitness after a break, always consult with your doctor or healthcare provider before starting any new exercise program. If you’re already exercising regularly, feel free to swap a mini-workout with another session from your existing schedule to shake things up or stay active on busy days.

The Bodyweight Blaster

This AMRAP mini-workout focuses on cycling through these exercises for 30 seconds per exercise with minimal rest in between rounds. Complete as many rounds as possible within the time you have available. Try to maintain good form.

Here is what one round looks like:

• 20 Jumping Jacks
• 15 Bodyweight Squats
• 10 Push-ups
• 10 Lunges for each leg
• 30-second Plank
• 5 Burpees

If you’re a beginner, you could drop burpees and take a 30-second break before starting the next round. For advanced users, consider adding jump squats or trying to move faster. You can also challenge yourself by tracking how many rounds you complete and trying to beat it next time.

The Core Crusher

This EMOM mini-workout consists of five exercises, each broken into a 5-minute round. Complete each exercise and rest until the start of the next minute. Repeat the round 3 times for a 15-minute workout or 4 times for a 20-minute workout.

Here is what one round looks like:

• Minute 1: 30-second Forearm Plank
• Minute 2: 20 Push-Ups
• Minute 3: 15 Crunches
• Minute 4: 20 Leg Raises
• Minute 5: 30-second Side Plank (each side)

If you’re a beginner, start with 1 or 2 reps and decrease the time spent holding planks. Over time, you can add more reps and hold planks for longer periods to increase the difficulty. Advanced users can add more repetitions, incorporate a weighted vest or dumbbells, or reduce the rest time between exercises.

The Energy Booster

This EMOM focuses on gentle movement or stretches every minute. This mini-workout is excellent for an active recovery day or a midday energy boost.

Here is what one round looks like:

• Minute 1: Arm Circles
• Minute 2: Touch toes
• Minute 3: Cobra Pose to Downward Dog
• Minute 4: Warrior I Pose (left leg forward)
• Minute 5: Warrior I Pose (right leg forward)

Move slowly and breathe deeply while holding these poses. The goal is to stay mindful and move with intention. Repeat a round 2 to 4 times to complete your mini-workout. Beginners can hold the poses for less than a minute with rest periods in between, while advanced users can substitute them with more challenging poses.

The All Day Sit Disruptor

This AMRP mini-workout is ideal for those who spend extended periods sitting. Great to do a round between meetings if time is short. Otherwise, complete as many rounds as you can within your time available. This workout focuses on gentle movement and low-intensity exercise.

Here is what one round looks like:

• 1 minute of squats
• 1 minute of push-ups
• 1 minute of calf raises
• 1 minute of seated spinal twists
• 1 minute of neck rolls and shoulder shrugs

Beginners can do each exercise for 20 or 30 seconds, then rest for the remainder of the minute before the next one. Advanced users can substitute for more challenging movements.

The Takeaway

You don’t need an hour to stay fit. Even 15 to 20 minutes of intentional movement can boost your energy, improve your mood, and support your long-term health goals. Mini-workouts are simple and effective ways to make fitness fit your schedule.

You can do them anywhere. Whether you squeeze in a quick session between meetings or swap your regular workout for a mini one on a busy day, every minute of movement adds up. The key is making it easy and fun while helping you stay consistent when life gets in the way.

FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your activities and workouts. Also, FitTrend allows you to connect certain smartwatches and trackers to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!

Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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