Let’s be real—start the year with “I’m going to work out every day!” Energy was considered iconic, but after only two weeks, it gives a good mood. And hey, you’re not alone—The Lancet Global Health announced that nearly 50% of adults in India don’t get enough physical activity. But what if we told you that a five-minute workout could do the trick?
Does it sound like that? Even American media personality and businesswoman Kim K’s trainer is a fan! Seanad Greco on Jay Shetty’s On Purpose podcast hyped the five-minute workouts, saying, “(They) target some of the biggest muscles in your body.” It’s basically a power move.
Plus a receipt alert! A study in the British Journal of Sports Medicine found that short bursts of intense exercise can seriously reduce the risk of heart problems. Enter micro-training, the hot fitness trend you didn’t know you needed.
What is microtraining?
“Micro-training is compressed, high-intensity exercise lasting just two to 10 minutes, with short bursts of movement performed several times a day, adding a longer workout,” says fitness expert and author Vesna P. Jacob. Fitness expert Pranav Mehra adds, “They are designed to fit easily into your day at home or at the office, making fitness accessible to even the busiest of people.”
The concept is simple — quality over quantity. These quick workouts focus on movements like squats, push-ups, or planks for effective results without the need for complicated gym equipment. To maintain intensity, classes should not exceed 10 minutes.
Why micro training?
“The biggest benefit of micro-workouts is that they help you incorporate movement into your day with just three to seven minutes to spare,” says fitness expert Piyush Chauhan, adding, “You can cover three main areas of fitness, like cardio , strength and flexibility in a short session for a fast and balanced workout.’
Micro workouts are easy to do anywhere because they don’t require equipment or a lot of space, and they help you develop consistent exercise habits.
“Whether it’s a five-minute bodyweight workout during a break at the office or a brisk walk uphill, doing it three times a week can increase your strength and endurance by up to 20%,” explains Jacob.
From traditional training?
The main difference between micro-training and traditional training is time. While a traditional routine often requires 45 minutes to an hour of structured exercise, microtraining condenses effort into just a few minutes of high-intensity activity.
Traditional workouts focus on progressive overload and longer durations to build muscle mass and endurance, while micro-training is more about convenience and consistency, making them ideal for those who lack the time or motivation to hit the gym for long periods of time.
Maximize micro training
Turn everyday activities into mini-workouts — climb the stairs, do calf raises while brushing your teeth, squat while watching TV.
Try to build a routine that fits your schedule. Even five minutes a day add up over time.
Use apps or timers that can guide you through short and effective workouts like Tabata or HIIT.
Combine these short bursts with stretching or yoga to increase flexibility and reduce stress.
10 minutes before (micro)workout to try:
Push-ups from the wall (1 min)
Stand facing a wall with your hands at shoulder height and push in and out.
Increases the strength of arms and chest.
Squats on a chair (1 min)
Sit on a chair and then stand up. Repeat.
Engages legs and buttocks.
Gluteal jumpers (1 min)
Lie on your back, bend your knees inward, lift your hips. Strengthens the lower back and buttocks.
Standing Calf Raise (1 min)
Stand on your toes, pause, then slowly lower onto your heels.
Strengthens leg strength and improves balance.
