By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Micro workouts are a growing fitness trend that allows busy people to get in short workouts from almost anywhere. Fueled by the popularity of short TikTok workouts and work-from-home schedules, micro-workout programs are a growing force. These mini-workouts allow you to do workouts at home throughout the day. As a trainer and someone who loves to stay active, I had to try out this trend. Despite my skepticism of fitness trends, I believe in short, functional fitness workouts, so I tried micro workouts. Here’s how it went, plus my tips for incorporating micro workouts into your routine.

What Is a Micro Workout?

A micro workout is a short strength training workout that is 10 minutes or less. Micro workouts include short bursts of muscle-strengthening exercises. These workouts can use your body weight - such push-ups, squats, or burpees - or use weights for resistance. A micro workout can be quick - such as doing mountain climbers or a plank challenge for 30 seconds daily.

A micro workout routine can be longer, up to 10 minutes. Your workout may include high intensity exercise such as circuit training with 3 sets of 10 reps of different exercises like calf raises, burpees, jumping jacks, etc.

Bodyweight micro workouts are also helpful for athletes and active people who do intense workouts throughout the week because they offer low-stress training that won’t cause a lot of muscle soreness. On the other hand, bodyweight workouts are also ideal for beginners because you can practice good form and improve your strength gradually.

A weightlifting micro workout program can help you get in hard strength training sessions that maximize muscle recovery, as you can target particular muscle groups for each micro workout. You may do short bursts of activity targeting your triceps one day, for instance, with tricep dips and overhead triceps extensions. Another day you may focus on glutes and hamstrings, with dumbbell lunges and deadlifts.

Trying Micro Workouts as a Trainer

Bodyweight Workouts

For my micro workout program, I tried bodyweight training for one month, followed by weightlifting for one month. I started with the Runstreet Challenge to do bodyweight exercises, including two sets of three daily exercises. These exercises were beneficial for me to do core strength training, something I need to do more on my own.

The bodyweight workout program was a great way to ease back into workouts as I recovered from injury. I could do my PT exercises as well as my "exercise snack" workouts. By breaking up the movements, I got my PT exercises and bodyweight workouts done without getting bored from long workout sessions. I also liked the micro workout program to help me move more throughout my writing work days, giving my body a much-needed break from sitting.

Beginners Home Workout Sample Program - No Equipment

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(Check out more on the harmful effects of sitting and a sedentary lifestyle).

Weightlifting

I found micro workouts helpful for weightlifting to break up longer workouts and target specific muscle groups. For instance, on days I usually do a 30-minute strength training workout targeting legs, glutes, and core muscles, I could do three short 10-minute sessions throughout the day and not feel overly drained from doing them all at once. I would do one 10-minute glutes session, one 10-minute leg workout, and a 10-minute core workout.

Here is a sample lower body 10-minute workout I would do with weights:

Squats with a pair of dumbbells. 10 reps, 3 sets.
Side lunges with dumbbells. 10 reps, 3 sets.
Glute bridges with a dumbbell across my hips. 10 reps, 3 sets.
Romanian split squats with dumbbells. 10 reps, 3 sets.

Related Post: 10 Best Leg Workouts with Dumbbells

As a runner, coach, and personal trainer, I have a busy and active schedule, and doing micro workouts helped me get in my strength training without exhausting myself before running. I often oscillate between running around the city training and coaching people and huddling at my laptop writing. Micro workouts allow me to get in my exercises even when I have a busy daily routine.

Overall, I found the micro workout trend very convenient and effective. I will continue with some of my mini workouts and recommend these short workouts for people with busy schedules. Whether your goal is weight loss or running a marathon, micro workouts can help you get stronger, burn calories, and improve your fitness level without large chunks of time commitments.

The Science Behind the Micro Workout Trend

Research shows that doing shorter, more frequent strength training workouts can grow stronger muscles. In addition, the recovery time between different exercises may allow your body to adapt more efficiently than if you followed a more traditional, extended workout schedule.

Although more research is needed to justify saying micro workouts are the best way to work out, this is one fitness trend that is actually healthy. More people than ever have sedentary, busy lives, and with the obesity epidemic, anything that encourages people to get active in a healthy way is a win. Micro workouts can improve cardiorespiratory fitness and cardiovascular health, strengthening your heart and warding off chronic diseases.

Benefits of a Micro Workout Program

Trying a micro workout program can help you get in workouts you usually avoid - such as core strengthening or PT exercises. For instance, if you loathe arm day, a 10-minute arm workout by your desk is much more doable than trekking to the gym for a long arm workout session.

And if you’re a beginner, short workout sessions help you build your strength gradually without long, grueling workouts. For advanced weightlifters, you can hone in on specific muscle groups - such as shoulders or glutes - and get intermediate training in short, intense bursts with plenty of recovery time between sessions.

Tips for Trying Micro Workouts

If you want to try a micro workout program, here are some tips to get started:

Choose a credible workout program. Random people on social media with no fitness certifications are generally not the best source for workouts. Find a program designed by a trainer or recommended by your physical therapist or doctor.
Train smart. Follow a strength training program that gradually builds intensity and targets the muscle groups you need to reach your fitness goals.
Ease into your program. Just as with any workout program, giving your body time to recover and adjust to training is essential. Three core workouts three times a day every day are too much for most people. But one short core workout four times a week could be a great starting point.
Seek support. A support system for your workouts will help you stay motivated and accountable. Join a challenge, or share your fitness journey on social media to get support and interact with like-minded people.

Have you tried micro workouts? Need a training plan? Head to the Runstreet Training Center for professionally formulated workout programs to help you level up your fitness routine. Follow @Runstreet on Instagram and tag us in your workout posts to get cheered on.

Happy sweating to you!😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

I Tried Micro Workouts: Here Are My Tips as a Trainer