In the past, we’ve written numerous articles detailing micro-workouts that can be done in the middle of the day. However, we’ve never stopped to truly cover why we consider micro-workouts to be so useful, and their benefits.
Micro workouts offer extremely time-efficient fitness solutions for busy individuals to improve their basic fitness without having to commit to a dedicated gym routine. These short, targeted routines deliver measurable health improvements with minimal disruption to your schedule.
In this article, we’re going to cover the benefits of micro workouts, as well as offer you a micro workout challenge so you can try it yourself!
The key benefits of micro workouts
Micro workouts are brief, 3–5 minute exercise sessions that target specific muscle groups using bodyweight movements, making them ideal for anyone with a packed schedule.
Herein lies the main benefit. Many of us aren’t gym goers, and many more of us argue that we would maintain our physical fitness if we had the time. Well, guess what? Now, you do have the time!
Are micro workouts effective?
It’s tempting to look at “effectiveness” as binary—that is, a modality is either effective, or it isn’t. However, fitness and rehabilitation related topics aren’t generally that simple. The question we’d ask is – effective at what?
Let’s look at the most basic criteria for improving strength:
- 10-20 sets of resistance exercise, per muscle group, per week, taken within 2-3 repetitions of technical failure
We can see that it’s not actually that difficult to make short bouts of 2-3 sets per basic exercise, per day add up to our target goal of 10-20 sets.
This is precisely what makes micro-workouts great. 3-5 minutes, 2-3 times per day can easily get us into our target goal sufficient for strength or muscle mass improvement, which is our number one vehicle for staying mobile and strong as we age.
The 80/20 rule
Most of us have heard of the “Pareto Principle,” or the “80/20 rule.” This states that 80% of our results come from 20% of our efforts. In fitness, this means that a short micro-workout can deliver significant improvements in strength, posture, energy, and mood with minimal time.
For example, our 3-minute core strength mini workout strengthens your abs and stabilizes your core in just a few minutes. By focusing on targeted, efficient movements, micro workouts maximize impact for busy professionals or parents.
Don’t let the best be the enemy of the good
Many people skip exercise because they can’t commit to a “perfect” gym routine, but micro workouts embrace progress over perfection. You don’t need fancy equipment or an hour-long session to stay fit—small, consistent efforts add up.
A quick micro workout, like our upper body routine, can boost strength and energy during a lunch break. By prioritizing “good enough” over “ideal,” micro workouts help you build a sustainable fitness habit. We’ve found that for anyone who earnestly tries them, micro workouts will work well for those who make them part of their routine.
Micro workout examples
Here, we’ll provide an overview of three micro workouts we’ve published in the past on our site, covering the entire body. For more details, please refer to the original articles (linked below):
- 3 Minute Core Strength Micro Workout: Uses prone plank, side planks (both sides), and an optional glute bridge to strengthen your core and improve posture. Read the full core micro workout here.
- 3 Minutes a Day Upper Body Micro Workout: Features push-ups, resistance-band rows or inverted rows (using a table), and face pulls to target your arms, chest, and shoulders. Read the full upper body micro workout here.
- Leg & Glute Strength Micro Workout: Includes walking lunges, bodyweight squats, and good mornings to build lower body strength and stability. Read the full lower body micro workout here.
Note that all of these workouts are scalable based on your fitness level, and that you should never attempt to do too much, too soon. The point here is that we’re going to sneak regular exercise into our busy schedules without ever having to feel the pressure of needing to get to the gym.
Micro workout 28 day challenge
All of us in the rehab world sincerely hope that our patients will experience long-term freedom from pain and dysfunction, and we know that tending to basic “physiological hygiene” is one of the most straightforward paths to doing so.
If you’re not already engaging in a fitness routine that you love, here is our challenge to all who stumble upon this article:
For the next 28 days (four weeks), complete:
- In the morning, before you start your day: Lower body micro workout, followed by a 10-minute walk
- In the afternoon: Core micro workout
- In the evening, before or after dinner: Upper body micro workout, followed by a second 10-minute walk (optional)
We would love to hear from all who complete this 28-day micro workout challenge. They say it takes three weeks to form a habit! You may just finally find an approach to fitness that truly meshes with your daily routine!
Good luck, and be sure to let us know how it goes!
