Mini workouts for maximum results

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We often think of exercise as something that must be done in one solid block – an hour at the gym, a class after work, or a long run at the weekend. But fitness doesn’t have to be all or nothing. Short, bite-sized sessions throughout the day can be just as effective in keeping you active, boosting your health, and lifting your mood.

Both science and my own experience support this: something is always better than nothing. Even five minutes of movement can get your blood flowing, activate your muscles, release endorphins, and help counteract the effects of prolonged sitting. In fact, studies suggest that breaking up sedentary time with mini bouts of activity can support metabolic health, improve focus, and reduce stiffness.

Beyond the science, mini workouts are effective because they’re manageable. When life gets hectic, carving out a full hour can feel impossible – but a few minutes? That feels achievable. And once you get into the habit, those small bursts really do start to add up in a big way.

Practical mini workout ideas

Here are some simple ways to build short bursts of movement into your day. None require fancy equipment, and you can mix and match depending on your routine.

Morning mobility (5-10 minutes)

Shake off cobwebs, wake up the body, and get moving.

Option 1: Wake-up flow

1. Cat-cow stretch x 5 breaths
2. Downward dog into plank x 5
3. Standing forward fold with shoulder rolls x 5
4. Torso twists x 10

Option 2: Quick activation

1. Glute bridges x 10
2. Bird-dogs x 10 per side
3. Bodyweight squats x 10
4. Arm circles x 20 seconds

Mid-morning or mid-afternoon energisers (3-8 minutes)

Perfect for breaking up those long stints at your desk. These get the blood pumping and refocus your brain.

Option 1: Desk-friendly reset

1. Seated spinal twist x 5 each way
2. Neck rolls x 5
3. Seated leg extensions x 10 per side
4. Standing calf raises x 15

Option 2: Energy boost

1. Jumping jacks x 30 seconds
2. Squats x 15
3. Press-ups (full or kneeling) x 10
4. Mountain climbers x 20 seconds

Evening resets (5-10 minutes)

Great for winding down, releasing tension, or squeezing in a quick strength top-up.

Option 1: Core blast

1. Plank hold x 30 seconds
2. Bicycle crunches x 15 each side
3. Side plank x 20 seconds each side
4. Glute bridge hold x 30 seconds

Option 2: Stretch and de-stress

1. Forward fold hold x 30 seconds
2. Child’s pose x 30 seconds
3. Hip flexor stretch x 30 seconds per side
4. Shoulder stretch x 30 seconds per side

How to make it work in real life

The trick to mini workouts isn’t finding time – it’s stacking them onto habits you already do. For example:

1. Stretch while the kettle boils.
2. Do a 5-minute strength blast before your morning shower.
3. Try an energiser routine after a long Zoom call.
4. Roll through a mobility flow before bed instead of scrolling on your phone.

It’s also about meeting yourself where you are. If you work from home, keep a resistance band by your desk. If you’re in the office, use the stairwell for a quick cardio burst. Travelling? A bodyweight sequence in your hotel room is enough to keep you ticking over.

And if you have a little more time – say 15-20 minutes – just build on the basics:

1. Add extra rounds of your mini circuit.
2. Slow the tempo of strength moves to increase the challenge.
3. Introduce light weights or a resistance band for progression.

Your 5-minute anywhere workout

When in doubt, keep this one in your back pocket:

1. 20 bodyweight squats
2. 10 press-ups (full or kneeling)
3. 20 mountain climbers
4. 30-second plank
5. Repeat once

Five moves, five minutes, zero excuses.

Final thought

Mini workouts won’t replace structured training entirely – but they’re not meant to. They’re about bridging the gap on busy days, keeping your body moving, and proving to yourself that fitness doesn’t have to be complicated.

As I tell my clients: consistency beats perfection every time. Those short bursts of movement you can sneak in between emails, errands, or kids’ bedtimes? They count. In fact, they might just be the thing that keeps you moving long-term.