9 mini workout ideas from TikTok


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.



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.


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.


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.


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.


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.


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.


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.


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.


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.


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


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