9 mini workout ideas from TikTok

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While exercise might involve going for a long run or taking a tough 60-minute fitness class, it’s also entirely possible to get a good workout in just five or 10 minutes. This is the concept behind mini-workouts, which have become a movement in their own right on TikTok: #miniworkout hashtag currently has over 2.8 million views and videos featuring cute sweat sessions you can do at home. When you don’t have the time or energy for a long workout, these micro routines can be the perfect way to break a sweat.

Mini-workouts, no matter how short, remain count as exercise, BESIDES. And they are always beneficial. “You should aim 150 minutes of moderate intensity exercise a week for overall fitness, and cumulative minutes absolutely count for that,” says Leada Malek, PT, DPT, CSCS, SCS, sports specialist and qualified physiotherapist. Even a a few minutes of exercise a day can strengthen your muscles, improve your cardiovascular health and boost your moodshe told Bustle.

But those aren’t the only reasons fast workouts are so appealing. According to Malek, mini-workouts are a great choice when you need a quick movement break in the middle of your day, or if you have little time or don’t have the ability to fit in longer sessions. It’s also a great way to stay consistent since five minutes of exercise is much more digestible than a full hour.

The only thing to consider, Malek says, is your warm-up and cool-down. It is always important to take the time to relax your muscles before and after sweating. That said, here are 9 totally doable mini workout ideas from TikTok.

1

Bathroom

Next time you brush your teeth, try a series of calf raises, wall push-ups, squats and leg raises, just like TikToker @zallibhai. She notes that quick movements can provide extra energy while building your strength and flexibility.

Repeat these moves later – perhaps while watching a show or waiting for something to microwave – and just like that it will add up to a complete workout.

2

Movements for beginners

TikTok user @thefitnesshippie calls this circuit a great workout for beginners. Grab a jump rope and set aside 5-10 minutes to do 15 jumping jacks, 15 seconds of one-legged handstand to each side, 20 side jumps, and 20 seconds of slow jumps.

Pause 30 seconds between rounds, repeat four times and you’re done! As a result, you will have worked your legs and glutes while improving your cardio endurance thanks to the jump.

3

Quick arm work

To work your arms in a pinch, grab a pair of dumbbells and follow TikTok user @amy_m_grasso1. Try a half-moon twist with an alternating press, an external rotation with a side raise, and finally an alternating front raise with a straight row. Do each exercise 10 times with control (to get the most out of it), then go on with your day.

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3 Move Booty Workout

For this mini workout @brittanypomfret, simply roll out a mat and do quadruped hip extensions, a wall bridge with a crunch, then a series of standing abductions. Do 15 reps of each exercise to effectively work your glutes, hips, and core.

5

Mini Ab routine

Want to get your blood pumping while focusing on your heart? Try this session from @btcatarina. In this one, you’ll do a few squats before moving your arms forward to a high plank. From there, you’ll be working on a full minute of searing plank variations – although it’s short, you’ll definitely feel it.

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Full Sesh

For a full body routine, try this blend of @xaqua.thingss. You’ll do 40 jumping jacks, a 35-second plank, a 50-second seated wall, 10 burpees, a minute of running in place, 40 crunches, and five push-ups — so you get a bit of arm and leg work plus a little cardio.

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3 Movement Beginner Workout

Here is a routine of @coachtulin what you can do when you’re short on time at the gym. Follow weighted squats, barbell rows, and barbell lifts for a quick sweat. For best results, choose a dumbbell weight that starts to get hard on your last three reps.

8

Abdominal workout with dumbbells 10 minutes

This routine of @kaitlin.a.martin includes basic heel twists, sit-ups with an overhead carry, high plank passes, and a series of floating kicks. Do each exercise for 30 seconds with no breaks in between, and repeat four times — or as many times as you like — for a cute-but-spicy sweat session.

9

5 Minute Inner Thigh Routine

TikToker @cosmoniki shared this routine that targets the inner thighs in just five minutes of work. The first movement is a lateral hip adduction. Do as many reps as you can in a minute, then switch sides. Add a leg lift from this position and repeat for one minute on each side. Finish with a minute of slow squats, then take a sip of water.

Done and done.

Referenced studies:

Boolani, A. 2021. Six minutes of physical activity improves mood in older adults: a pilot study. J Geriatr Phys Ther. doi: 10.1519/JPT.0000000000000233.

Oja, P. 2011. Physical activity recommendations for public health: development and policy context. EPMA J.doi:10.1007/s13167-011-0090-1.

Sperlich, B. 2018. A 4-week intervention involving daily 6-minute moving micro-sessions of high-intensity functional circuit training improves strength and quality of life, but not cardiorespiratory fitness, in young unhealthy adults. trained. Before Physiol. doi: 10.3389/fphys.2018.00423.

Sources:

Leada Malek, PT, DPT, CSCS, SCSsports specialist and physiotherapist

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