Movement

Are Mini Workouts Effective?

If you’re running short on time or motivation, go for a mini-workout. UR.Life fitness trainer shows some quick moves to maintain strength and endurance.

By URLife Team

23 Sep 2024

You might think less is more doesn’t work when you’re working out, but surprisingly, it can help when you’re short on time and energy. Mini workouts are exactly what they sound like—quick, bite-sized exercise sessions. Short bouts of activity can be customised to fit your fitness level, whether a 3-minute core routine, a fun walk with your dog, a quick 10-minute dumbbell workout, or a 15-minute bodyweight circuit. You can easily squeeze them into a busy day to get your body moving.

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But do they work? According to research, yes! Mini workouts can be more effective than spending hours at the gym. Research shows that short bursts of exercise (20 minutes or less) can offer similar benefits to longer workouts. A 2016 study in the journal PLoS One found that just 1 minute of sprinting in a 10-minute routine had similar health benefits to 50 minutes of continuous exercise. Another study from 2013 issued in the paper Live Science showed that people who did mini-workouts throughout the day saw identical improvements in key health measures as those who did longer workouts.

Benefits of Mini Workouts

One of the best aspects of mini workouts is that they are accessible for individuals of all fitness levels and can be done practically anywhere, making them a flexible and convenient option for anyone looking to kickstart or enhance their fitness journey.
Going for mini workouts into your daily routine can be incredibly beneficial. These short bursts of physical activity are ideal for those with busy schedules, as they allow you to fit in exercise whenever you have a few spare minutes, without the need for lengthy gym sessions.
Not only do mini workouts boost your energy and mood by releasing endorphins, but they also contribute to the development of consistent exercise habits.
Despite their briefness, these quick sessions can have a significant impact on your overall fitness, offering similar health benefits to longer workouts.
Additionally, engaging in mini workouts throughout the day can promote mental well-being by reducing stress, improving focus, and enhancing productivity.

6 Mini Workouts For Better Outcomes in Limited Time

We spoke to UR.Life fitness trainer Mr. Syed Ismail about mini workout sessions. He has shared some effective pair of exercises that can be done when someone is short on time or energy. Mini workouts into your routine is a smart move. While they can provide a quick burst of energy and mood enhancement, they may not be sufficient for achieving major fitness goals, such as completing an ultramarathon or bodybuilding. However, mini workouts surely help boost the capacity to develop enduring and healthy habits.

1. Squats + Shoulder Dumbbell Press

Stand with feet shoulder-width apart, holding dumbbells at shoulder height.
Lower into a squat, keeping chest up and knees tracking over toes.
As you stand back up, press the dumbbells overhead.
Lower the dumbbells back to shoulder height and repeat 3 sets of 15 reps.

Target muscles: This move combines lower and upper body work. Squats engage the glutes, quads, hamstrings, and core, while the shoulder press strengthens your deltoids, triceps, and upper chest.

2. Dumbbell rowing + Triceps Kickbacks

Bend forward at the hips, keeping a flat back and holding dumbbells.
Pull the weights toward your torso, squeezing your shoulder blades together.
Lower the weights back down.
Then, extend your arms straight behind you for a triceps kickback.
Return to the starting position and repeat 3 sets of 10 reps.

Target muscles: Dumbbell rows target the upper back, lats, and traps, while triceps kickbacks zero in on the triceps, helping to tone the back of your arms.

3. RDL + Upright Rowing

Stand tall with dumbbells, knees slightly bent.
Hinge at the hips, lowering the dumbbells along your legs while keeping your back straight.
Stand back up, engaging your glutes.
Immediately pull the dumbbells up to chest height, elbows out, for an upright row.
Lower the weights and repeat 3 sets of 10 reps.

Target muscles: The RDL works your hamstrings, glutes, and lower back, while the upright row strengthens your shoulders, traps, and upper arms.

4. Bent Over Row

Bend forward at the hips, knees slightly bent, holding dumbbells with a flat back.
Pull the weights toward your torso, keeping elbows close to your body.
Squeeze your shoulder blades together at the top.
Lower the weights back down and repeat 3 sets of 10 reps.

Target muscles: This exercise primarily targets the upper back muscles (lats, rhomboids, and traps), while also engaging the biceps and core for stability.

Related story: Full Body Kettlebell Workout

5. Forward Lunges + Biceps Curl

Step forward into a lunge, lowering your back knee toward the ground.
As you return to standing, curl the dumbbells up to your shoulders.
Lower the weights and repeat on the opposite leg 3 sets of 10 reps.

Target muscles: Lunges work the quads, glutes, and hamstrings, while the biceps curl strengthens your upper arms.

6. Knee Crunch + Pushups

Start in a high plank position with hands directly under your shoulders.
Bring one knee toward your chest, engaging your core.
Switch legs, alternating knee crunches.
After completing crunches, lower your chest to the ground for a pushup.
Press back up and repeat 3 sets of 15 reps.

Target muscles: Knee crunches engage the core, especially the lower abs, while push ups target the chest, shoulders, triceps, and core for a full upper-body workout.

Mini workouts can offer a well-rounded, full-body workout that targets multiple muscle groups at once. From strengthening your legs and core with lunges and squats to building upper body power with rows and presses, each move is designed to improve both strength and endurance. Whether you're looking to build muscle, tone up, or enhance your overall fitness, these combinations offer an efficient and effective way to get results.

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