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How Micro Workouts Can Keep You On Track When Life Gets Busy

The other day I was speaking with one of our clients who manages a couple of companies. Normally he’s a fixture at the gym but lately he’s been struggling to get in more than once a week.

I pulled him aside because I worried he was going to lose all the progress he’d been making over the past few months. We went through his current schedule and there was no way for him to get into the gym more than once a week.

Not wanting him to fall off, I knew we had to come up with a plan.

Instead of focusing on the 2-3 hours per week he had been getting in at the studio I gave him a program that revolved around one studio workout a week along with 10 minute micro workouts throughout the week.

I explained to him that this strategy wouldn’t lead to any significant progress, but would allow him to hold onto the lean muscle and fitness he had built until he could get back to his regular schedule.

He’s been sticking to the program for two weeks now and texting me a photo at the end of each workout to let me know it’s done. He even put a set of dumbbells in his office so that he has no excuses. 

So why give our clients a reason to be outside the gym?

We understand that life isn’t lived in the gym and that when things get busy it isn’t always realistic to get full sessions in, but we never want to leave our clients on their own.

While it’s not ideal, in a pinch micro workouts can go a long way to maintaining consistency until things calm down.

Here are 10 strategies that busy professionals can use to sneak in workouts around their busy schedules. 

  1. Tabata Interval Training

Tabata is a type of high-intensity interval training that involves alternating between 20 seconds of all-out effort and 10 seconds of rest for a total of 4 minutes. You can choose any exercise, such as squats, lunges, push-ups, or burpees, and perform as many repetitions as possible during the 20-second work period. Rest for 10 seconds, then repeat for a total of 8 rounds. This quick and intense workout is perfect for boosting your metabolism and burning fat.

  1. Jump Rope

Jumping rope is a simple and effective full-body workout that can be done anywhere. All you need is a jump rope and a little bit of space. Start with a 2-3 minute warm-up, then jump rope for 30 seconds, followed by a 30-second rest. Repeat for a total of 10 rounds. This workout will get your heart rate up and burn calories in a short amount of time.

  1. Bodyweight Circuit

A bodyweight circuit involves performing a series of exercises back to back with little or no rest in between. Choose 3-4 exercises, such as push-ups, squats, lunges, and planks, and perform each exercise for 30 seconds, followed by a 10-second rest. Repeat the circuit for a total of 3 rounds. This workout will strengthen your muscles and improve your cardiovascular fitness.

  1. Stair Climbing

If you have access to a set of stairs, take advantage of them for a quick and effective workout. Start at the bottom of the stairs and sprint up to the top as fast as you can, then walk or jog back down to the bottom. Repeat for a total of 10 rounds. This workout will challenge your leg muscles and get your heart rate up.

  1. Yoga Flow

Yoga is a great way to reduce stress, improve flexibility, and build strength. Choose a few simple yoga poses, such as downward dog, warrior 2, and tree pose, and flow through them for 10 minutes. Focus on your breath and move mindfully through each pose. This workout will leave you feeling calm and centered.

  1. Kettlebell Swings

Kettlebell swings are a powerful full-body exercise that can be done in a small space. Start with a light weight, such as 10-15 pounds, and perform 20-30 swings, followed by a 30-second rest. Repeat for a total of 5 rounds. This workout will challenge your legs, back, and core muscles.

  1. Cardio Blast

Choose any cardio exercise, such as jumping jacks, high knees, or mountain climbers, and perform it at a high intensity for 30 seconds, followed by a 30-second rest. Repeat for a total of 10 rounds. This workout will get your heart rate up and burn calories quickly.

  1. Resistance Band Workout

Resistance bands are a versatile and portable piece of equipment that can provide a

If you’re a busy professional trying to build a healthy routine but struggling to get started then we want to help!

Book a free no-sweat intro and we’ll help get you on the path towards losing fat, moving pain free and getting your energy back.

Book your no sweat intro 👉 here 



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