Sometimes the last thing you feel like doing is working out. I often talk to my clients about the dangerous “all or nothing” mentality. The “all or nothing mentality” is the easy way to talk yourself out of working out. Instead, I encourage to take the “something is better than nothing” approach. There is no shame in finding unconventional ways to work out, like these six mini workouts!
Remember, that just because you’re working out in a gym doesn’t mean you’re working out hard just like working out at home doesn’t mean you’re taking it easy! Just find a way to do something and move your body. If your motivation is lagging behind your goals… start with one of these six mini workouts! In the beginning, don’t structure your exercise too much, just build it into your day. Stick to exercises that engage the largest muscle groups and focus on form: squats, lunges, planks and push-ups. Find a way to keep it simple, fun and effective. Working out doesn’t always have to be so regimented.
On that note, keep reading for six fun, effective mini workouts to try out when your motivation is lacking.
Mini Workout 1: The Commercial Break Squat Challenge
When a commercial break comes on, get up off your butt and perform some squats! Normally all we do during commercials is find something else to watch or check our phones, so why not focus on something more beneficial for our bodies and our minds? When performing your squats keep your feet shoulder width apart, drive up through your heels and focus on pushing your knees outwards! If you’re streaming services are more your thing and commercials are a way of the past do this in between episodes or scenes!
Mini Workout 2: The Social Media Push Up Challenge
Everytime you go to check social media, perform 10 push-ups before opening the app. Truth time: I tried this and I did about 200 push-ups. It eventually made me think twice about opening social media and mindlessly scrolling through my feed. It keeps you very self-aware while also allowing you to perfect those push-ups!
Mini Workout 3: The Bathroom Lunge Challenge
Every time you get up to go to the bathroom, do ten lunges. To step this challenge up a notch, try performing walking lunges to the bathroom if you can! Walking lunges add in a bit of a balance challenge and therefore recruit more core musculature. If you attempt this challenge and drink a lot of water like I do … prepare for your legs to burn, I just did this challenge and had to do a lot of lunges throughout the day!
Mini Workout 4: The Single Song Circuit
Pick a song that you love and write down a simple exercise circuit composed of squats, lunges and push-ups.
Example – 10 lunges, 10 squats, 10 push-ups and repeat this circuit until the song is over. To increase the difficulty of this circuit try upping the intensity by turning the squats and lunges into jump squats and jumping lunges or adding weights.
Mini Workout 5: The AMRAP Playlist Circuit
This is a level up from the song circuit. AMRAP stands for as many rounds as possible. For the AMRAP circuit put together a playlist of songs you love that is 20 minutes long. Create a workout circuit beforehand so that you have a plan to follow and can focus on giving it your all. Focus on dedicating these 20 minutes to yourself. Take a break from your phone and all other distractions, limit your rest and work on getting through as many rounds of your circuit as possible. Here is a sample circuit idea:
Example – 10 pulse squats – 10 reverse lunges (per side) – 10 push-ups – 10 plank shoulder taps (per side) – 10 jump squats – 10 side lunges (per side)
If you make it through this 20 minute circuit easily you may be ready to step up your workout game! Check out my Guide to At Home Workouts for cost-effective ways to create a home gym and get in a great workout from the comfort of your house!
Mini Workout 6: When In Doubt, Stretch It Out
At the very least, work to incorporate some mobility work into your day. One tip I always give my clients who find stretching boring is to do it while watching tv or in bed. Stretching is commonly very underappreciated because we often don’t understand why we’re stretching. When you take the time to stretch it improves circulation while also increasing blood flow to your muscles which can leave you feeling both refreshed and relaxed! Increasing blood flow to your muscles can also help muscles heal faster after a strenuous workout. If stretching seems overwhelming to you check out Yoga with Adriene. She is a fantastic yoga teacher whose YouTube channel has over 6 million subscribers. She has so many great routines for all experience levels including this awesome 7 minute bedtime yoga routine.
In the end, the more muscle you have, the more fat your body burns while at rest. Incorporate fun little exercise challenges into your day and feel good when you do them. Don’t be hard on yourself if it was only for a few minutes because at the end of the day, something is always better than nothing. 💪
