Microworkouts: Effective, At Home Workouts In Two Minutes or Less


A lot of us get hung up on this idea of what an exercise session is supposed to look like. We think about driving over to the gym, squeezing into a crowded class, or working through a room full of complex contraptions, machines, and heavy plates. In our minds, it has to be a certain duration or intensity, or it doesn’t count. It has to have a warm-up and a cool-down, and we’re supposed to sweat so we’ll need to shower when it’s over. That mindset turns the simple act of moving your muscles into something you don’t have time for, something you’re too tired or sore to do today, something that seems too overwhelming for the moment you’re in right now. Don’t underestimate the power of short, at home workouts.

I’m challenging you to change your mindset, emerge from our flawed, dated and narrow approach to fitness and step into a much broader perspective about what it means to be fit. The concept of microworkouts is taking hold, and being touted by emerging science, respected coaches, trainers and elite athletes. I’m seeing a shift in the way people think about how to get fit: we’ve had enough with making the same mistakes over and over.

Microworkouts: Reframing our Approach to Exercise

The revolution is definitely a work in progress, and I still see misguided and destructive marketing messages and programming being thrust upon well-intentioned fitness enthusiasts. I still see the “no pain, no gain” approach being encouraged by fitness personalities and celebrated on social media.

For those of us willing to examine outdated beliefs and behavior patterns, and replace them with simple ways to get fitter, healthier, and happier, together we can help usher in a New Fitness movement.

I can attest that things like frequent traveling, minor aches and pains limiting certain activities, or hectic periods of work can throw me off even the most regimented fitness devotee. Often I won’t even realize that my routine has been slipping until I review my workout journals and realize I haven’t bagged a formal sprint session in three weeks.

Enter microworkouts.

What are Microworkouts?

Microworkouts are quick strength moves that you do throughout the course of the day. They can take a few seconds or a few minutes, they can be structured or unstructured, and you can roll them into the more mundane parts of your day, like waiting for your morning coffee to brew or going out to get the mail. These brief, at home workouts don’t seem like much while you’re doing them, but the effects compound over time.

Some examples of microworkouts:

  • Doing calf raises every time you climb the stairs in your house
  • Holding a plank while you’re waiting for your smoothie to blend
  • Ripping out a quick set of tricep dips at your desk before every meeting

The key is that you don’t overthink it. You do it, and then it’s over until you decide to do another microworkout. Even though they involve true energy expenditure, microworkouts seem effortless. The benefits compound over time, and you don’t feel like you’re disrupting the flow of your day at all.

In Keto For Life, we call it JFW, or Just F—ing Walk. Quick, at home workouts or microworkouts outdoors might sneak in there next. If it stops there for the day, great. Or, you may be up for that long-standing foundation of structured cardio, resistance training, or sprint workouts.

Reference the Primal Blueprint Fitness Pyramid recommending 2-5 hours per week of cardio at aerobic heart rates (180 minus age in beats per minute or below), two strength sessions per week lasting 10-30 minutes emphasizing functional, full-body movements, and one sprint workout every 7-10 days featuring all-out efforts lasting between 10-20 seconds with full rest between. These are simply guidelines. Life happens, and microworkouts are there to fill the gap.

Mark’s August 2019 post on microworkouts attracted a ton of feedback from readers. Clearly, this concept is taking hold in the fitness scene and is poised to become a major stand-alone element of a well-balanced program. Devoted MDA reader, Primal Health Coach, and 50+ athletic wonder Stephen Rader wrote a nice article with photos here. Rader mentions that microworkouts are great for skill acquisition because they don’t wear you out and can be performed frequently. He also pointed out that the Blue Zone research is touting the concept as a winning longevity component. Here’s a helpful podcast/video from Matt Schifferle at the Red Delta Project on the subject. He makes an excellent point that frequency and consistency are fitness essentials, and it can often be difficult to achieve those with a formal workout routine.

Matt makes the clever comparison that a microworkout is like chillin’ at home and watching Netflix, or watching a quick video on your mobile device, versus a proper evening out at the movie theaters. A theater experience is still fantastic (as is a full-length workout at the gym), but it’s not always practical, and it’s often less appealing than a micro-entertainment experience at home.

Thanks to forward thinking fitness leaders like Angelo dela Cruz, Laird Hamilton and Gabby Reece, Joel Jamieson, Brian MacKenzie, Dr. Craig Marker, and Dr. Kelly Starrett, we have things like mobility/flexibility training, recovery-based workouts, cold exposure and heat exposure, breath work, and High Intensity Repeat Training adding variety into our fitness plans.

How to do Quick and Effective at Home Workouts (With Video)

The possibilities for microworkouts are infinite! All you need is some creativity and a way to put your body under some form of resistance load. The most important success factor for microworkouts is to adopt the proper mindset and commitment to the project. This is the difficult part, because we have been socialized to view workouts as a big production, requiring significant time, energy, and logistics. The truth is, home workouts can be just as effective.

This all-or-nothing mindset can make you resistant to hauling off a single set of deep squats during a busy workday, because you might think, “what’s the point?” It’s important to embrace the idea that engaging in any and all manner of physical movement throughout the day is essential to your general health, particularly for fat burning and cognitive performance. Recall that sitting for as little as 15 minutes can deliver a significant decline in glucose tolerance and increase in insulin resistance. Simply standing up at work increases caloric expenditure by 10 percent. Talking a leisurely 15-minute walk after a meal lowers the insulin response by half. Walking every day is directly correlated with a boost in brain function.

Little things make a big difference. When some of your movement breaks include brief, explosive microworkout efforts, you enjoy not only the general benefits of movement, but also achieve a significant fitness benefit over time. If you start doing a single set of pull-ups here, a single set of deadlifts there, two years from now you will have hundreds of thousands of pounds and thousands of reps in the bank.

Here are four microworkouts that I do at home, including three that I have set up right in my home office.

Microworkout 1: Air Squat

Microworkout 2: Pull-ups, or Chin-ups

Microworkout 3: Stretch Cord Circuit

Microworkout 4: Hexbar Deadlift

Let’s take a three-step approach to excelling in microworkouts:

  1. Commitment: I know your fitness to-do list is already long, not to mention your overall life to-do list. However, adding microworkouts into the mix is arguably the easiest way to boost your fitness. You don’t have to schedule time on your busy calendar, nor line up child care to escape for an hour to the gym. You simply have to acknowledge the importance of movement, and the incredible cumulative benefit of brief, explosive bursts, and make a sincere commitment to a microworkout program.
  2. Environment: It’s essential to set yourself up for success with cues, triggers, implements, and apparatuses that make microworkouts compelling and impossible to ignore. The videos accompanying this piece offer some clever suggestions to help you get into the groove. Making a minimal investment in some Stretch Cordz gives you a ton of options to work different muscle groups. Ditto for installing a pull-up bar, a TRX kit, or having a kettlebell nearby. Beyond actual equipment, there are other environmental cues you can associate with microworkouts. For example, if you mount your pullup bar in your closet door, entering the closet is call for a set of pullups. Ditto for my hex bar located on the route to the garbage barrel. Put your microworkout triggers in plain sight, begging you to engage. If the example is doing a set of deep squats at your work desk, write a sticky note or use an app to generate a reminder every two hours. Alas, dialing in your environment will not automatically lead to success unless you integrate the next objective…
  3. Incentives, Rewards, and Benchmarks: Establish some minimum standards to accomplish each day, such as one set of deep squats, one set of Stretch Cordz, and one additional effort choosing from pull-ups or kettlebells. Enter it into your calendar or display a simple sticky note. Don’t break for lunch or leave the office for the evening until you have completed your bare minimum objectives. When I finish a thoughtful email, hang up a lengthy phone call, or reach a natural breaking point in my writing, I’ll reward myself with a cognitive break in the form of a microworkout. If you can enroll a partner in your microworkout journey, this is the best source of inspiration and accountability. Perhaps you can meet in the building stairwell for a quick sprint up two flights of stairs at least once a day, or more by invitation. If you enjoy relaxing in the evening with digital entertainment, establish a rule that you’ll do at least one set of something during each episode of your binge-watch. There are many more ideas of this nature to consider, but it really helps to put some structure into the picture and take it seriously. Seriously, don’t leave the office, ever, until you do at least one set of deep squats every day.

Hopefully the videos will create some inspiration and momentum for your at home workouts. Let me know how microworkouts are going for you, and perhaps share some of your clever ideas for environment, incentives, rewards and benchmarks with the community. Good luck!

About the Author

Brad is a New York Times bestselling co-author of The Keto Reset Diet, hosts the B.rad podcast, a weekly show on the Primal Blueprint podcast, and hosts the Primal Blueprint online multimedia courses. He is Guinness World Record holder in Speedgolf, the #1 ranked US masters age 55-59 high jumper in 2020, and a former U.S. national champion and #3 world-ranked professional triathlete.

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14 thoughts on “Microworkouts: Effective, At Home Workouts In Two Minutes or Less”

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  1. Intriguing. So Brad, suppose you do a couple of walks during the day, and are planning to do say a 30 minute workout (maybe light weights, bands, ab ball etc) that early evening. Do I still do microworkouts that day? Do them in lieu of a standard 30 minute to 1 hour workout? Or cycle a few weeks off and on standard versus micro? I suppose there an endless number of variations.

  2. Really enjoyed this one Brad. Thanks for the microworkouts/grease the groove reminders, which are more important now than ever with so much indoor time. I’ve been doing kettlebell stuff here and there throughout the day recently but am realizing I’m overdoing it a bit as I exhaust myself after each set. I’m glad to have read this so I could remember to lower the exertion a bit and just spread it more throughout the day. I just re-read Ron’s article about aerobic base building and am going to start walking daily, even if it’s indoor pacing, because my aerobic capacity currently sucks.

  3. I managed to get a habit going to always get up and walk around the house when I am on the phone. It feels very odd to sit still while chatting now!

  4. Hi, I just read your blog post very informative and i enjoyed it. I just loss 25kg weight in just 4 months and i am in love with fitness. I love this post and i appreciate it.

  5. LOVE this! It’s pretty much what I’ve been doing for years, and what I’m always preaching to my Instagram followers with my “ass and abs” posts. It’s so easy to squeeze things like air squats, planks, and extra stairs into your day. Or do some kettle bell swings while I listen to ONE song (3 1/2) minutes before I hop in the shower. A few minutes at a time really adds up, plus I find I am able to focus much better when I’m breaking up my day with movement.

  6. Hi brad . Thx for this article on this time . What kind of pull up bar where do we get it

  7. Hey mark What is your take on rebounding? I find it extremely enjoyable and beneficial addictive almost

  8. Great reminders of things you had already taught us, but it couldn’t have come at the better time! We are starting week three of “lockdown” in Spain, and our household of five is desperately missing the running trail mocking us from out our window (nope, no walks allowed), the judo gym, horseback riding and the like. Full on Zumba class and Insanity on instant replay in our brains…this is a great reminder that working out can be ALL day, everyday, not just one block of the schedule! Thanks! Stay well!

  9. Thanks for this affirmation, just added little moments to my day: potty squats (10 every time I go), hip hinges, push ups, planks, stretching at the Kitchen counter while waiting for the [fill in]. No equipment required (except the counter). Loved reading the article, but the exercises didn’t quite meet that do-it-anywhere-anytime standard. I don’t have a pull up bar or hex cage.

  10. Yes, these micro-workouts are super. I train older folk and advise them to do little exercise routines (I) while waiting for the kettle to boil etc and (ii) during advert breaks. During my classes, I give them lots of small routines timed by the count (e.g. sets of 20 steps ots followed by 10 jogs ots or sets of 8 of each: kicks, step touch, knee lifts, hamstring curls, then cut it down to 4 of each and then 2 of each.) My wrinklies love it … and more to the point, do it. You know the old saying: 5 minutes of exercise that you do is better than 30 minutes that you don’t do.

  11. Hi! In my office i do pomodoro /grease the groove micro workouts: i work on a standing desk (ikea hack) and i use an application pomodoro on my smartphone: each 20 minutes i do 2 pull up, 2 push up, 2 pistol squat, and a animal flow/primitive move for transition between exercices, 5 minutes rest and go back to work. Not all the day long because i meet clients but each time I’m in front of my standing desk. No Sweat at all and i live in the French tropics with no air conditioning by choice. (forgive my language level I’m French.

  12. Thank you for this article. Turns out I’ve been doing microworkouts without knowing it. I’m a childcare provider in my home so I’m constantly moving. But during lunch I’m on my feet and I’ll do squats while feeding the baby (so I squat to bring myself down to eye level with him and put a spoonful of food in his mouth). When I wash my feet in the shower and later put on socks I do a basic standing balance pose. Now I’m thinking of other ways I can work in some more microworkouts during the day!