Wellness in the Public Interest

Mini Workouts: 10 Movements to Stay Fit When Busy

By Sky Hanka, MS, NBC-HWC  |  October 2, 2024
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Expert Spotlight

Brandee Waite, MD

"You can be really creative. People ask me what’s the best exercise? I tell people the best exercise is the one you like the most, because that’s the one that you’ll stick to and do the most often."

In today’s fast-paced world, finding time for fitness can be challenging. However, Brandee Waite, MD, Director of UC Davis Health Sports Medicine, offers a practical solution in her 2023 Wellness Academy Lecture, Busy But Fit: mini workouts.

These brief yet practical movements can seamlessly fit into your daily routine, helping you kick-start your movement goals and support your health despite a busy schedule. 

Dr. Waite emphasizes, “If it were easy, everyone would be getting enough exercise. It’s not easy, but it is doable… and perfection is the enemy of progress. You just have to start!” This pragmatic approach is key to understanding how mini-workouts can fit into a busy lifestyle and still provide significant health benefits 

How much exercise do you need?

Dr. Waite refers to the American Heart Association’s exercise guidelines for cardiovascular health, which recommend at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous activity, coupled with two days of strength training, for overall cardiovascular health (1, 2).  

These guidelines help maintain cardiovascular health, reduce the risk of chronic diseases, and improve overall physical fitness.  

Dr. Waite explains, “Moderate-intensity activity is when your heart rate increases, but you can still carry on a conversation. Vigorous activity is where you can’t really talk because you’re so focused and working hard” 

Examples of moderate activity include:  

  • Walking less than 3 mph on a level surface 
  • Water aerobics 
  • Cycling (slower than 10 mph) 
  • Ballroom dancing​ 

Examples of more vigorous activity include:  

  • Jogging or running 
  • Carrying heavy loads 
  • Fast cycling 
  • Playing basketball 

Dr. Waite often weaves a practical approach into these guidelines, explaining, “For many of us, that amount of time or energy [150 minutes of exercise per week] is overwhelming. It feels like a mountain that we have to climb. But remember, you don’t need to do it all at once. We can break it up into small pieces that are more manageable.”

Enter mini-workouts. 

What are mini-workouts?  

Mini-workouts involve breaking down a longer, 30-45-minute workout into shorter, 5-15-minute sessions that can be done almost anywhere. Dr. Waite suggests, “You’d be surprised at how much downtime you have in your day where you could fit in mini-workouts. . . while microwaving food, brushing your teeth, or during a commercial break.” 

The main benefit of mini-workouts is the ability to tailor them to your lifestyle and timeframe. Dr. Waite encourages, “the great thing is you can break down workouts into smaller chunks. Even five minutes of strength exercises during downtime can add up.” 

Can mini-workouts be just as effective as long-form workouts?  

Research suggests that mini-workouts may be as effective as longer, continuous sessions in improving health outcomes. Dr. Waite shares, “short bursts of activity can provide meaningful health benefits when added up over the day.”

A study published in the Journal of the American Heart Association found that short bouts of moderate to vigorous physical activity accumulated throughout the day were associated with significant reductions in mortality risk (3).  

However, the true effectiveness of a mini-workout depends on various factors, such as your current fitness level, goals, and consistency. Mini-workouts may help support (3): 

  • Improved overall health: regular physical activity, even in short bursts, may contribute to better cardiovascular health, improved metabolic function, and reduced risk of chronic diseases.  
  • Easier integration into your day: mini-workouts are easier to fit into a busy schedule, making it more likely that you will stick with them. 
  • Better adherence to exercise: short, manageable sessions may help sustain motivation and commitment to regular exercise. 
  • Enhanced brain health and mood: exercise, even in brief sessions, has been shown to boost mood and cognitive function, reduce stress, and improve mental well-being. 

Dr. Waite emphasizes the importance of setting realistic goals and understanding what you hope to gain from your fitness routine.  

In her 2023 Wellness Academy Lecture, she mentions, “you know, if you say, ‘I want to exercise more,’ it’s really not that powerful. But if you say, ‘I am exercising to be a better role model for my children,’ or ‘I am exercising to be able to pick up my grandchildren without pain,’ that ‘I am’ statement, right, becomes part of your identity.” This highlights the importance of aligning fitness goals with personal motivations to foster lasting behavior change. 

How to integrate mini-workouts into your routine 

Dr. Waite advises setting realistic, achievable goals. “Start with something simple, like doing a set of desk push-ups while waiting for your computer to boot up or chair squats during a phone call.”​ 

Dr. Waite’s tips for success: 

  • Set reminders: use your phone or computer to set reminders to take movement breaks throughout the day. 
  • Track your progress: keep a journal or use a fitness app to track your mini-workouts and monitor your progress. 
  • Stay consistent: consistency is crucial. Aim to incorporate mini-workouts into your routines. 
  • Use a web or app based resource web and app-based resources: these can help you stay on track with your mini-workouts: 
    • Strava: a social network for walking, running, and cycling tracking.
    • Apple Fitness+: offers a variety of workouts, including cardio, strength, and yoga.
    • Alo Moves: features cardio, HIIT, Pilates, yoga, and strength workouts.
    • Nike Training Club: provides a wide range of fitness styles and routines. 
    • Tai Chi Foundation: offers free live online classes for Tai Chi. 

She emphasizes accountability as an essential part of sustaining a fitness routine: “schedule your workouts, say no to things that threaten your fitness time, and promote self-sufficiency within your family or circle to create space for your health.” 

10 Mini-Workouts to Support Your Health 

Here are ten mini-workouts you can integrate into your busy schedule to stay fit: 

  1. Desk push-ups 
    • Place your hands on the edge of your desk, walk your feet back, and perform push-ups. 
    • Focus areas: strengthens the chest, shoulders, and triceps. 
  2. Chair squats
    • Stand in front of a chair, lower yourself until you’re just above the seat, then stand back up. 
    • Focus areas: engages the quadriceps, hamstrings, and glutes. 
  3. Wall sits
    • Lean against a wall and slide down until your knees are at a 90-degree angle, hold the position. 
    • Focus areas: builds endurance in the lower body muscles. 
  4. Calf raises 
    • Stand with your feet shoulder-width apart, rise onto your toes, then lower back down. 
    • Focus areas: strengthens the calves and improves balance. 
  5. Seated leg lifts
    • Sit on the edge of a chair, extend one leg out straight, hold for a few seconds, then switch legs. 
    • Focus areas: targets the quadriceps and improves core stability. 
  6. Desk stretches
    • Stand up and stretch your arms overhead, interlace your fingers, and reach for the ceiling. 
    • Focus areas: relieves tension in the shoulders and back. 
  7. Arm circles
    • Extend your arms out to the sides and make small circles, gradually increasing the size. 
    • Focus areas: improves shoulder mobility and strength. 
  8. Standing march
    • March in place, lifting your knees as high as possible. 
    • Focus areas: increases heart rate and enhances cardiovascular health. 
  9. Lunges 
    • Take a step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, then return to the starting position. 
    • Focus areas: strengthens the legs and improves balance. 
  10. Desk tricep dips
    • Place your hands on the edge of your desk, lower your body by bending your elbows, then push back up. 
    • Focus areas: targets the triceps and enhances upper body strength. 

A note about preventing injuries and setbacks 

As much as you want to prioritize movement and fitness, it’s important to prevent injuries and setbacks by not overextending yourself or transitioning too quickly from a sedentary lifestyle to vigorous movement. Dr. Waite advises increasing activity gradually by no more than 10-15% per week, warming up actively, and stretching after your workouts.  

If you experience an injury, it’s crucial to allow time for healing and work with your healthcare provider to ensure a safe return to activity. 

Should you try a mini-workout? 

Mini-workouts offer a flexible and effective way to stay fit, even with a busy schedule. Integrating these short bursts of activity into your day can improve your physical health, manage stress, and boost your overall well-being. Dr. Brandee Waite’s approach emphasizes starting small, being consistent, and using every available moment to move. 

If you’ve been struggling with daily movement and are looking to start small, mini-workouts may be just the answer you’ve been looking for! 

Discover more insights and practical tips from leading experts by exploring more Wellness Academy sessions, curated to support you wherever you are in your wellness journey.

Watch more Wellness Academy videos

Empower yourself with knowledge and take the next step in your wellness journey—one session at a time.

References

  • Saint-Maurice, P. F., Troiano, R. P., Matthews, C. E., & Kraus, W. E. (2018). Moderate-to-vigorous physical activity and all-cause mortality: Do bouts matter? Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease, 7(6), e007678. https://doi.org/10.1161/JAHA.117.007678 
  • Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: An analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229. https://doi.org/10.1016/S0140-6736(12)61031-9 

 

About the Author
Sky Hanka, MS, NBC-HWC

Sky Hanka is an integrative chef, culinary nutritionist, and content creator trained in the culinary arts from the Culinary Institute of America and holds a Master’s degree in Nutrition and Integrative Health. She is also a national board-certified health and wellness coach. With over a decade of experience in farm-to-table restaurants, cooking school management, culinary education, content creation, and nutrition curriculum development, she brings a unique blend of expertise to the field of wellness.  Chef Sky is dedicated to fostering a conscious, functional, restorative approach to food and wellness. She is currently a consultant at The Culinary Institute of America, Napa.