Top 3 Benefits of Mini Workouts

Mini workouts throughout the day are a complete game changer, especially for those who don’t have time to make it to the gym. Mini workouts have the potential to be just as good, if not better, than a workout of a regular duration.

What exactly is a mini workout?

A mini workout is a workout that can range from 5-30 minutes and can be spread out throughout the day. 

While you’re waiting for the copy machine in the office, you can do 3 sets of 10 bodyweight squats. Take the first 10 minutes of your lunch break and do a quick 20 push ups. After you’re done with your lunch, walk up and down the stairs for 5 minutes to aid in digestion. To reward yourself for every 5-10 pages you type, you can do 20 jumping jacks. These are just some examples of how you can maintain a proper physical regimen. Here are the benefits of these mini workouts:

#1 Greasing the Groove

Greasing the groove is a term coined by Russian fitness expert Pavel Tsatsouline in his book “Power to the People!: Russian Strength Training Secrets for Every American”. Pavel suggests in his book that training to failure is inefficient and that if you truly want to get stronger you should keep reps in reserve. 

For example, if you want to get better at pull ups, everytime you pass a pullup bar in your house you do one pull up. By the end of the day, as long as you’re not avoiding the pullup bar in your doorway, you’ll notice that in totality you’ve done over 20 pullups. Pavel exclaims in his book how strength is a skill and if you want to improve upon that skill you want to express/practice that skill as much as possible. Keeping reps in reserve and not overly fatiguing your central nervous system allows for proper enough recovery to practice that skill on a daily basis.

This training methodology works perfectly within the concept of mini workouts because all the user is required to do is low reps of an exercise/exercises throughout the day/week. Lower reps allows for recovery in between sets and workouts throughout the day/week.

#2 Time Efficiency

For some people it’s easier to take a one hour workout and break it up into four 15 minute workouts spread out throughout the day. Whether you’re a CEO or an on the go freelancer, this workout style can accommodate any busy work schedule.

#3 Less Demanding

Working out is very physically and mentally demanding. I analogize working out to that of drinking a gallon bottle. To me, drinking a gallon of water is mentally stressful and every time I take a sip it’s very daunting how much water I have left. I mentally make it easier for myself to drink a gallon of water by drinking a 32 ounce bottle four times a day. Even though it’s the same amount, drinking that smaller quantity of water multiple times throughout the day is an easier way to hit my goal of a gallon.

Mini workouts mentally do the same thing for many people. Instead of doing a 1 hour workout all at once, break it up into four 15 minute workouts and get all of the same physical and mental health benefits. An added bonus is that you get improved recovery in between workouts and throughout the week. So not only will you recover better, but you’ll build more muscle.