Micro Workouts – 3 Effective Micro Workouts You Should Try in 2021

Here Is Why You Should Be Doing Micro Workouts

Micro workouts are the best way to get some exercise into your busy schedule. As the name suggests, micro or small workouts are very effective and convenient ways to get fit. Here is a complete guide for you.

Table Of Content

  1. Introduction
  2. What Are Micro Workouts
  3. Why Should I Choose A Micro Workout?
  4. Are Micro Workouts Effective?
  5. 3 Ways of Micro Workouts
  6. Conclusion


Have you heard of the 7 minute micro workout? Or similar ones of about 10 minutes of bodyweight exercises?

Well, you are not alone! Time-strapped busy people are turning to this new trend of incorporating micro-workouts.

These exercise routines are the easiest solution to get some exercise in your busy schedule. Most of the time, we do not have time for a long workout session.

That’s okay.

Workouts and exercising don’t have to be long to be effective. It’s not the duration that counts, it is the quality of exercise that makes all the difference when it comes to weight loss or staying fit.

You may be working out long and hard to get the results that even a shorter session with a more powerful routine can provide.

This is where micro workouts come in to revolutionise your fitness regime. Specifically tailored for busy professionals, where people have little time for a decent workout.

Fitness is now turning to micro workouts for a full-body intense workout.

What Are Micro Workouts?

Let’s start with a little bit of background. In simple terms, micro workouts or mini-workouts are short, mostly 10 minute workouts routines. They are condensed versions of what an hour-long workout entails.

Basically, micro workouts bring about the same effect as a full hour-long workout by incorporating high-intensity exercises done in a short amount of time.

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Why Should I Choose A Micro Workout?

There are several reasons why a lot of fitness fanatics are now taking micro workouts. This is not only for time constraints. It is because you can weave in multiple cycles of micro workout in your daily routine.

In each of the sets, you can focus on your core or total body workout. And if you want to know if a micro workout will suit you better, here are the top reasons why a micro workout might just be the workout routine you’ve been looking for:

1. More Intensity, More Gain

One of the top reasons these mini-workouts is able to give you better results than longer ones is because, usually, most long workouts are a combination of a range of exercises of various intensities.

Micro exercises, which are exercises in a micro workout, skip a majority of those at the lower end of the intensity spectrum and go all out with short breaks in between.

There’s even some scientific evidence on how high intensity makes micro workouts more effective than their larger counterparts in a traditional regimen.

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2. Focus On Your Desired Outcomes In Less Time

In today’s fast-paced world, we don’t have enough time. For people who have demanding jobs or those who spend most of their time parenting, time is of the utmost importance. Such folks rarely find the time to exercise, to focus on their diet, or to keep tabs on their health.

If you’re one of those, micro workout exercises are just the booster your health needs.

Add a micro workout routine that complements your needs to make sure you get the exercise you need.

A complete set of about 12 exercises can let you focus on getting your rate up, while focusing on a particular muscle group.

So, you can do a combination of core exercises with the upper body in one session. While in the next session you can shift the focus to lower body exercises.

3. Workout Anywhere

Another benefit of these routines is that you can do them anytime, and anywhere.

These short 10 minute workouts can be done in your office cabin or your bedroom.

They can be done even on your morning walk because most micro workouts require minimal equipment. All you have to do is get into workout mode.

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Are Micro Workouts Effective?

The legendary footballer Cristiano Ronaldo is known to be a big fan of a micro-workout in his routine. Given that he trains for an average of four (4) hours a day, his training schedule includes short-period exercises that involve sprinting drills.

So, absolutely, is the short answer. Micro-workouts are very effective! One would argue that these exercises are not enough to transform your body shape.

However, they are enough to prepare you to take on a higher intensity and longer workout routines.

Moreover, for busy people, any movement is better than a completely sedentary lifestyle.

Here Is A Peek Into What Ronaldo’s Micro Workout Looks Like

Circuit workout to be repeated thrice:

  1. Barbell Squat (reps: 8)
  2. Box Jump (20 inches, reps: 10)
  3. Broad Jump (reps: 8)
  4. Jumping Lunge (reps: 8 for each leg)
  5. Lateral Bound (12 inches, reps: 10)

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Top 3 Ways of Micro Workouts

Now that you know if a micro workout routine is right for you, let’s check out the top micro workouts for a complete body tone up:

1. Jump Rope Sets

One of the most popular mini workouts is the jump rope sets. That’s because all it requires is minimal time and equipment. Do these 4 exercises with no rest in between a set. Allow yourself a short gap of 30 seconds between sets.

Do four sets at a time!

Here’s what one set of this workout involves:

  • 1 minute of jump rope or skipping rope.
  • 1 minute of bent arm plank.
  • Walking lunges for 1 minute.
  • Jumping jacks for 1 minute.

2. The Go-To Micro Workout

As the name suggests, this workout is a go-to because it is power-packed. Based on a book by Martin Gibala and Christopher Shulgan, here’s what this 10-minute micro workout recommends: 

  • Warm-up with 30 seconds of jumping jacks.
  • Bodyweight exercises like push-ups, pull-ups, or squats for 30 seconds.
  • Cardio exercises like jumping rope or jogging for 30 seconds.
  • Alternate bodyweight and cardio exercises.

3. The Run

If walking or jogging has been your way to get some exercise, you can now maximise it by turning it into a micro workout routine. Here’s how you can go about it:

  1. Jog light for a minute.
  2. Amp up by a medium intensity run for 30 seconds and then take a break with a 30-second light jog.
  3. Do toe taps for a minute on the pavement.
  4. Start a light 15-second jog, then sprint for 15-seconds, lightly jog again for 10-seconds, and another sprint for 20 seconds.
  5. Alternate 20-second side shuffles, and end with a 15-second light jog.


Now that was short, yet powerful! If you’re now thinking of trying one of our top micro workouts, make sure you consult your doctor first.

And while at it, also get a diet that will enable you to lose weight faster, and build muscles. 

Make sure to employ some post-workout tips to stay fresh afterwards!

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