What Are Microworkouts and Do They Work?

“I don’t have enough time.”

It’s one of the most common excuses that people have for not working out.

So, if you don’t have the time to go to the gym for hours, what can you do?

Try a Micro Workout

A micro workout is a workout that involves 10-30 minutes of focused, intense work followed by a rest period. Micro workouts involve high-intensity interval training (HIIT) and can be done any time of day. Instead of spending an hour running or in the gym, you throw on your activewear midday and get to it for a short burst of energy.

There are a number of workouts you can try, whether you’re working on your own, with a trainer, or through an app.

The Benefits of Micro Workouts

Fast Fat Burning 

If you want to burn calories and burn fat, micro workouts are great. When you engage in micro workouts for fat burning, you need to train hard to see the results. However, even less intense sessions should help burn more of your fat store thanks to a process called EPOC. This is when your body uses the fat stores to replenish lost oxygen.    

Lean Muscle Building 

If you don’t exercise very often, you might notice some weakness in your muscles when you try to run or some creakiness in your joints; that’s because you are losing strength due to lack of activity. Micro workouts are a great way to return strength and wellbeing to your body easily. 

As well as burning fat, micro workouts are excellent for building muscle and making connecting tissue stronger. In both men and women, testosterone declines as we age, diminishing our strength, but micro workouts help to slow aging and restore the strength lost to any inactivity.  

Better Heart Health 

The heart is a muscle like any other, and like a muscle, the more you use it, the stronger it gets. If you are a distance runner, you will know that the body can be trained in different ways; even though you are a runner, you are not very effective at sprinting. Intense training builds strength. 

The intense training of a micro workout teaches the heart muscles to recover more quickly and strengthens it, much like doing repetitions with a dumbbell. A stronger heart is not just beneficial for your short-term fitness; it’s also excellent for your general health as you start to grow older.   

Examples of Micro Workouts

Super Micro

• Wall sit while you’re waiting on hold on the phone

• Calf raises while you heat your lunch in the microwave

• Pushups and sit ups during TV commercials

Micro Workouts

• 15 minute workout at the park including sprints, abs, lunges, and squats

• 20 minute arm workouts including bicep curls, tricep dips, and dumbbell rows

• 30 minute powerlifting session at the gym including back squats, bench press and deadlifts

What’s your intention?

Consider what your goals are with your micro workouts.

• To build strength

• To build discipline

• To establish a consistent routine

• To feel strong, feel accomplished, and start momentum

• To make a positive change that leads to other health changes

Benefits of Micro Workouts

• You don’t have to spend a ton of time working out.

• You don’t need a ton of equipment or previous experience.

• You’ll recover quickly.

• You can establish a consistent routine that is then later applied to more intense workouts.

• You’re making time for yourself regularly and experiencing all the mental benefits of that.

• Boost metabolism.

• Gain strength.

• Benefit your brain health and mood.

• As a beginner, these workouts can help you set a reasonable goal and reach it, which can be hugely satisfying and motivating for taking on future goals.

Drawbacks of Micro Workouts

• If you struggle with perfectionism or competitiveness, or if you have previously spent a lot more time working out, you may have to adjust your mindset about this new approach. How does it feel putting in less time? If you’re feeling defeated or like you “should” be doing more, what does that bring up for you?

• Keep in mind, there aren’t really health drawbacks. You won’t be building up a ton of endurance, but the effort you’re putting in does have an overall positive effect on your health.

• Remember to warm up and cool down to avoid injury. Invest that time!

• Might be more effective to use a different approach if you really want to make a major shift in weight loss or fat loss. But consider: do you have consistency yet with your nutrition or movement routine? Sometimes starting small is more important than going hard out of the blue. Show up every day making some effort (the 1% rule) versus get one great workout in per week. Think long term results and sustainability. What are you really willing to commit to?

Have you ever tried a micro workout? How did it go? Are these regular in your routine? I’d love to hear!