Even a few minutes of exercise can be healthy! Read 7 benefits of mini workouts

From losing weight to relieving stiff muscles—here are 7 benefits of mini workouts and why you should give them a try if you've less time!
benefits of mini workouts
Even a mini workouts session can be beneficial for you! Image courtesy: Adobe Stock
Aayushi Gupta Published: 20 Feb 2023, 15:00 pm IST
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Not every day is the same day! On some days, you can feel extremely tired or not have enough time to exercise. In such a situation, you might decide to forego your exercise routine. However, for those days, you can still exercise without putting too much stress on your body or letting it interfere with your busy schedule. Meet mini workouts! These are a series of short workout sessions that you may do at any time in a day. Read to find all the benefits of mini workouts.

HealthShots got in touch with Vaneeta Batra, transformation life coach and a fitness enthusiast, to find out how spending a few minutes of doing mini workouts can be beneficial for a person’s well-being .

Batra says, “Due to our busy schedules, not having time to train is very common. However, mini workouts are a great alternative when you’re short on time to stay active and achieve fitness goals.”

How much exercise do you need every day?

Adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, according to the US Centers for Disease Control and Prevention. Yet, not everyone is able to do this. And FYI, any quantity of exercise is better than none at all. Shorter sessions can surely still provide positive results.

Is a mini workout better than a long workout session?

Many people spend a lot of time in their daily workouts in order to meet fitness standards. For mini workouts, however, you can divide longer sessions into many mini-workouts to get the same results. Simply put, they are 5 to 10-minute fitness sessions that you may complete whenever and whenever.

benefits of mini workouts
Mini-workout is a great way to shed those extra kilos. Image Courtesy: Shutterstock

Batra says, “By breaking up exercising time into very short sessions throughout the day, you keep yourself active for the whole day instead of reserving just one at the start or end of the day.”

Here are 7 health benefits of mini workouts

1. Promote weight loss

Being active all day can help you maintain a healthy metabolism, which will help you burn more calories.

Also read: 5 HIIT workouts to power-up your weight loss routine

2. Build muscle strength

Mini workouts not only assist you in achieving your fitness goals, such as weight loss, fat burning or boosting metabolism. But they also help you build muscle and strength.

3. Improve flexibility

A mini workout can provide your body flexibility and energy because it involves exercising for a few minutes throughout the day and keeps your body moving!


Keep an idea of your risk of weight-related issues.

Check BMI
benefits of mini workouts
Exercising boosts flexibility. Image courtesy: Shutterstock

4. Keep you active

No matter how much time you spend exercising, it will undoubtedly increase your energy and mental clarity. You will be more active throughout the day if you’re both physically and mentally alert.

5. Lower stress levels

Mini workouts help reduces stress because they speed up the release of endorphins or happy hormones in the brain.

Also read: Try these mini-workouts for weight loss if you’re short on time

6. Prevent the risk of injury

Short workout sessions can lower your chance of injury whether you’re returning to exercise after a long rest or not. It is because you practice workouts while moving slowly and comfortably.

7. Boost self-confidence

Mini workouts promote strength, muscle tone and weight loss. This can significantly boost your self confidence.

benefits of mini workouts
A healthy body gives you confidence. Image courtesy: Shutterstock

All in all, it improves your overall health!

A few ideas for a mini workout

A brief 10-minute workout in the morning can be followed by a 10-minute workout in the afternoon, and finally a 10-minute workout in the evening. Exercises like pushups, yoga or fast walking can be divided in this way. Here are some suggestions for mini workouts:

  • Brisk walk
  • Cardio exercises like marching in place, jumping jacks, toe taps, squat jumps, and wall pushups.
  • Dance workout
  • Cycling
  • Body weight squats

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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