In recent years, we’ve seen lots of hype about the heath benefits of short but extremely intense workouts. From losing weight to increasing cardiovascular fitness, mini-workouts have been widely touted for their purported health benefits.
But are mini-workouts truly effective? And how do they compare to traditional workout methods? Let’s look at the evidence.
What is a mini-workout?
A mini-workout is a brief, intense burst of exercise that can be done in a limited amount of time. Most mini-workouts last between five and 20 minutes, although some may last up to 30 minutes.
Mini-workouts are typically composed of three to five exercises that are performed back-to-back with little or no rest in between. The exercises themselves can be anything from bodyweight movements like pushups and squats to kettlebell swings and sprints.
The key element of a mini-workout is intensity. Unlike a traditional workout, which might have you going at a moderate pace for an extended period of time, a mini-workout should have you working at or near your max effort for the duration.
In general, are mini-workouts effective?
The answer to this question depends on your goals. If your goal is to lose weight or improve cardiovascular fitness, then mini-workouts can be very effective.
On the other hand, if your goal is to build muscle or increase strength, then mini-workouts are probably not the best approach.
Cardio health benefits of mini-workouts
Studies have shown that shorter, more intense workouts can be just as effective as longer, moderate-intensity workouts when it comes to improving cardiovascular fitness.
In one study, participants who did eight interval training sessions (consisting of 30 seconds of all-out effort followed by four minutes of recovery) over the course of two weeks improved their VO₂ max (a measure of cardiovascular fitness) just as much as participants who did endurance training for four times as long.
Other research has shown that high-intensity interval training (HIIT) — which involves working out hard for short intervals and then resting — can be an effective way to improve blood pressure and cholesterol levels, both of which are risk factors for heart disease.
Mini-workouts for weight loss
For weight loss, mini-workouts can be very effective because they help you burn more calories in a shorter period of time. In fact, one meta-analysis found that mini-workouts were 28% more effective than traditional workouts at promoting weight loss.
In one reviewed study, conducted over the course of 12 weeks, researchers found that overweight participants who did mini-workouts lost an average of eight pounds, while those who did traditional workouts lost an average of seven pounds.
The mini-workout group also saw greater reductions in body fat percentage and waist circumference.
So, if you’re looking to lose weight as efficiently as possible, mini-workouts may be a good option for you.
How to do a mini-workout
If you’re interested in trying a mini-workout, there are a few things you should keep in mind. First, you’ll need to find a workout that fits your fitness level and goals.
There are a lot of great mini-workout programs out there, so do some research and find one that’s right for you. Once you’ve found a workout, make sure to warm up before getting started.
A good warm-up will help prepare your body for the workout and reduce your risk of injury. After you’ve warmed up, it’s time to get started on the workout itself.
Remember to go at your own pace and focus on quality over quantity. It’s better to do a few well-executed exercises than a bunch of exercises that you’re not really pushing yourself on.
Finally, be sure to cool down and stretch after your workout. This will help your body recover and reduce the risk of soreness.
Just be sure to consult with your doctor before starting any new workout routine. And remember: quality trumps quantity when it comes to exercise. So focus on intensity and form, rather than duration, when doing mini-workouts.
Bottom line: Mini-workouts are a great tool to have in your workout arsenal
So there you have it: the truth about mini-workouts. They’re great for cardiovascular fitness and good for moderate weight loss, but don’t expect them to help with building much muscle.
Of course, I would never advocate only doing mini-workouts, since a variety of workout types is usually best for achieving fitness and health goals.
But if your goal is to improve cardiovascular fitness, or you’re short on time, mini-workouts are a great option.
Just remember: it’s the high level of intensity that makes mini-workouts so effective. By pushing your body hard for a brief period of time, you can reap many of the same benefits as you would from a longer workout, but in far less time.
Do you have any experience with mini-workouts? Let us know in the Facebook comments!
Citations and further reading
- Low-volume high-intensity interval training improves cardiometabolic health, work ability and well-being in severely obese individuals: a randomized-controlled trial sub-study
- Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment
- Effectiveness of HIIE versus MICT in Improving Cardiometabolic Risk Factors in Health and Disease: A Meta-analysis
- Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)
