Micro-workouts: a simple and effective way to get moving

We all know that life moves fast…too fast! Work, home, meals, children for some, pets for others—all these things take up a lot of our time. When we want to get in shape or become more active, time is an important factor. Fitting in hour-long workouts three to four times a week can be a major obstacle. But what if I told you that ten minutes could be enough? Yes, a 10-minute workout, tops, to achieve your health goals. Let me tell you about the effectiveness of micro-workouts.  

What is a micro-workout?

Regardless of its duration, a workout is a period devoted to physical activity with the aim of improving health, strength, mobility, endurance, or overall well-being. Micro-workouts follow the same principles, but last between one and twenty minutes and are repeated several times a day. They are designed to be performed quickly, with very little equipment, and anywhere.

They can include:

• Cardiovascular exercises (walking, running, dancing, jumping, jumping jacks, jumping rope, etc.)
• Strength training (push-ups, squats, lunges, chin-ups, sit-ups, etc.)
• Mobility exercises
• Stretching

Brief but effective?

Micro-workouts can be as effective as more conventional workouts in several ways. They :

• Quickly increase your heart rate, improving cardiovascular capacity.
• Promote consistency, a key factor in progress (mobility, strength, endurance, cardio).
• Break up sedentary periods several times a day as active breaks (improving blood circulation, reducing stress, reducing muscle tension due to posture).
• Improve concentration after exercise.

However, when the goal is to gain muscle mass or improve athletic performance, micro-sessions alone are not enough. They are a good complement to a training plan that includes longer and more complex workouts.

One micro-session is good, but two is better!

For maximum effectiveness, we recommend repeating micro-sessions two to five times a day to achieve a total of 15 to 20 minutes of physical activity daily. You can repeat the same session or vary the exercises throughout the day. However, you should consider the type of goal, the intensity of the sessions, and your fitness level.

How can you get the most out of micro-workouts? 

To get the most out of your micro-workouts, there are a few guidelines to follow, such as:

• Set a clear goal: work on your cardiovascular fitness, build muscle strength, improve your mobility and posture, etc.
• Achieve sufficient intensity: feeling of exertion, slight shortness of breath, muscle fatigue.
• Aim for a total duration of at least twenty minutes, split up throughout the day.
• Plan for progression over time (over the weeks) in terms of intensity, volume, or duration.

Karine Larose’s 10/10 Ultime Fit Program  is a good example of 10-minute micro-workouts that are motivating and varied.

Here is another example of a 5-minute micro-workout to improve cardiovascular capacity and work your legs and abs. Do every exercise for 1 minute:

1. Jumping Jacks (no-jump option: side steps)
2. Jump Squats (no-jump option: squats)
3. Push-ups (easier option: wall push-ups)
4. Plank (easier option: plank on knees)
5. Running in place (no-jump option: marching in place)

Micro-workouts are an effective way to incorporate physical activity into your already busy schedule. Accessible, quick, and motivating, they offer real health benefits. Don’t hesitate to ask your trainer for personalized micro-workouts during your next session!

References :

• Sara Moniuszko, CBS News, March 5, 2025. Micro-workout benefits and expert tips on how to get started in just 20 seconds.
• Andrew Tracey, Men’s Health, 27 February 2023, Could Ten-Minute ‘Micro Workouts’ Be The Key To Building The Best Physique of Your Life?
• Jodie Martin, The health guide, September 3, 2025. Are 10-Minute Workouts Actually Effective?
• Hannah Singleton, National Geographic, 27 juillet 2025. Cet exercice d’une minute d’effort intense pourrait suffire à améliorer votre santé.
• Coup de pouce, 25 mars 2024. Les microséances: la nouvelle tendance d’exercice à essayer
• Liz Lotts, May 2024. Micro Workouts: How a Little Exercise Can Make a Big Difference.

Micro-workouts: a simple and effective way to get moving is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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