Is A Micro Workout Better Than No Workout At All?

Strapped for time? Between work, social plans and down time, the idea of embarking on a two-hour-long workout session can seem like a tall order. But what if we swapped out the lengthy routine for a quick burst of exercise that lasted 10 minutes tops? This is the ethos of a micro workout, the latest fitness trend to take over the internet. Designed to be done within those small pockets of time where you can do something (but not necessarily a big thing), this short and sweet routine is perfect for the time poor amongst us.

But before you go trawling YouTube and TikTok for a new workout playlist, read on. We checked in with some fitness experts to see if this trend truly is what cracks up to be.

What Is A Micro Workout?

‘A micro workout is a short, focused exercise session that typically lasts anywhere from five to 15 minutes,’ explains Aimee Victoria Long, leading celebrity personal trainer based in London. ‘These workouts are designed to fit into a busy schedule, allowing individuals to get a quick burst of physical activity without committing to a longer session.’

And with a ‘small but mighty’ motto, expect a short burst of high intensity exercise with this workout plan. ‘The key is to maximise intensity and efficiency within this brief time frame,’ says Aimee. ‘Think little recovery maximum output.’

‘They’re short but intense enough to get your heart pumping and muscles working,’ adds Joanna Meyer, co-founder and director at Nordic Balance. ‘They’re perfect for anyone pressed for time but still wants to stay active.’

@bullfitness95Alright ladies, this year I’m going to do a micro workout series. Every day I’m going to drop a 15 minute workout on you every single day. All you need is 10 to 15 pounds. Now, this isn’t going to help you lose that 100 pounds you want to lose, but it’s going to get you started in the right direction. And my thing is, a short workout is always better than no workout at all. And some days all you got is 15-20 minutes to make it happen. All you have to do to adjust this workout to whatever time frame you have available is to do as many rounds as possible in the set amount of time you have. But we all got 15 minutes, so let’s make it happen. Make sure you save this workout and actually do it later.♬ Looking for You – Kirk Franklin

How Often Should You Do Them?

Depending on your schedule and fitness level, micro workouts can be done several times a day, multiple times a week. ‘You can fit in micro workouts several times a day,’ confirms Joanna. ‘Aim for two to three sessions a day – anytime you have a spare moment (you can even do them during your coffee break). The beauty is in how easily they can be slotted into your schedule.’

As for your weekly schedule, Aimee recommends, ‘aiming for at least three to five sessions per week. This will be beneficial, but even daily short sessions can contribute to overall fitness improvements.’

How Effective Are They?

For those who struggle with time or getting into an achievable routine, micro workouts can be a very effective form of exercise. ‘Micro workouts can be quite effective, especially for improving cardiovascular fitness, endurance, and muscle tone,’ says Aimee. ‘While they may not replace longer workouts for building significant muscle mass, they can still contribute to overall fitness and health.’

‘Focusing on your goals and making small, manageable steps is crucial,’ adds Joanna. ‘Despite being short, micro workouts can deliver real benefits. These quick, consistent sessions can boost your cardiovascular health, lift your energy, and even help reduce stress. Just remember: consistency is key to seeing results, so you’ll want to stick to a routine to feel like you’re getting anywhere.’

Can You Build Muscle?

As mentioned, micro workouts are great from a cardio perspective – but it might take a little more work if you’re looking to build muscle. ‘Building muscle with micro workouts is possible, but may be limited compared to more traditional strength training sessions,’ confirms Aimee. ‘To effectively build muscle, focus on resistance training exercises during your micro workouts, using body weight, resistance bands or weights.’

‘You can also focus on strength-based movements like squats, push-ups and lunges,’ says Joanna. ‘Over time, regular bodyweight exercises can improve strength and tone.’

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What A Week On A Micro Workout Plan Looks Like

Keen to try a micro workout plan (or just want to know what one looks like)? Aimee has laid out a super simple micro workout plan you can follow, below:

• Monday: 10 minutes of bodyweight squats, push-ups, and planks (30 seconds each, repeat circuit).
• Tuesday: 10 minutes of jumping jacks, high knees, and burpees (30 seconds each, repeat circuit).
• Wednesday: 10 minutes of lunges, tricep dips, and mountain climbers (30 seconds each, repeat circuit).
• Thursday: Down day. Rest or light stretching/yoga.
• Friday: 10 minutes of kettlebell swings, deadlifts, and shoulder presses (if equipment is available).
• Saturday: 10 minutes of cardio (running, cycling, or dancing).
• Sunday: Active recovery (walking or gentle yoga).

Should You Rely Solely On Micro Workouts?

As with any form of exercise, it’s important to combine a workout routine with a proper dietary plan if you want to see noticeable results. ‘While micro workouts are fantastic for staying active, they should be paired with regular movement throughout the day and a healthy, balanced diet,’ says Joanna. ‘The goal is sustainable, long-term wellness.’

It’s also worth remembering that micro workouts are designed for those low on time – so while you might benefit from longer sessions, micro workouts are still a good option to get you moving, regardless. As they say, something is better than nothing. ‘It’s super important to do what’s best for you and what works for you as an individual,’ highlights Aimee. ‘If you have time for longer workouts three or four times a week that would be more beneficial, but any kind of movement is better than none. If you’re using micro workouts as your form of training that’s fine. Alongside a balanced and healthy nutrition plan you can still achieve your goals – it may just take a little longer.’

What Next?

Our fitness experts predict that micro workouts will continue to be a trendy exercise route going forward. ‘As lifestyles become increasingly busy, the trend toward micro workouts is likely to grow,’ confirms Aimee. ‘More people are looking for more efficient ways to integrate fitness into their daily routines. Additionally, advancements in technology, such as fitness apps and online classes, will continue to support this trend by providing accessible micro workout options.’

Featured image: Kari Shea, Unsplash