Exercise that is spread out throughout the day is just as effective as a single continuous session. Please don’t take our word for it; look it up in the scientific literature.
Consider small workouts if you’re looking for a method to fit exercise into your day but can’t find a 30–45-minute block of time. By breaking up a continuous routine into multiple smaller ones, these shorter sessions take the role of one lengthier workout.
If you’re wondering if multiple mini-workouts are as effective as a single session, the answer is YES! According to studies, you don’t need to get all of your exercises at once to make a significant difference in your life. It’s equally as effective to move throughout the day.
How much exercise is enough?
Strength training should be done at least twice a week. These workouts should concentrate on total-body exercises that target the major muscular groups.
Many people follow a fitness plan that includes one longer workout session every day to satisfy these objectives. To attain the same advantages and get the recommended amount of minutes, you can split up a larger session into many mini workouts.
Benefits of mini workouts
Here are 8 of the top benefits of accumulated exercise.
Improve your overall health
Several studies have found that breaking up exercise into short bouts of at least 10 minutes of activity throughout the day has similar impacts on various health-related outcomes as doing the same exercise in one continuous bout.
Easier to fit into the day
The apparent lack of time is the most common cause for not exercising consistently. This is because most people believe that exercising necessitates a significant amount of work, time, and a change of attire. Mini workouts spread throughout the day may appeal to those who don’t have the time or desire to conduct a full-fledged workout.
May improve exercise adherence.
Patience, dedication, and motivation are required to stick to a fitness routine over time.
Unfortunately, many people stop exercising before they have a chance to benefit from it. The good news is that scheduling shorter sessions throughout the day may make sticking to a regimen simpler.
Boost your brain health and mood
Shorter workouts save people time, enabling them to squeeze numerous bouts of exercise into a single day and allow them to benefit from exercise’s short-term neurological, physical, and psychological effects.
Make it easier to exercise at higher intensities.
Even for seasoned athletes, maintaining a high intensity for an extended period is a difficult task. Shorter workout sessions appeal to fitness enthusiasts of all levels for this reason. Reduced time permits you to exercise at higher intensities that are difficult or uncomfortable to maintain for extended periods.
Reduce the stress of working out
Shorter workouts can help minimize the stress response or fear that some people feel when doing out. When you approach exercise in this way, reduced sessions become a natural part of your day rather than a stressful gym excursion.
For 10-minute blocks of time, try one of the following mini workouts.
Bodyweight circuit #1
- 10 bodyweight squats
- 10 pushups
- 20 jumping jacks
- 20-second plank
- 10 glute bridges
- 20 seconds of rest
- Repeat as many times as possible in 10 minutes
Bodyweight circuit #2
- 30 seconds bodyweight squats
- 30 seconds jumping jacks or high knees
- 30-second plank
- 30 seconds rest
- Repeat 4–5 times
Cardio and strength hill repeats
- Find a short hill.
- Walk or run to the top.
- Perform 10 bodyweight squats and 15 walking lunges.
- Walk down the hill.
- Repeat as many times as possible for 10–15 minutes.