Less is More: 7 Effective Mini Workouts for Weight Loss

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7 Effective Mini Workouts For Weight Loss | If you want to reduce body fat, lose weight, and build muscle, but don't have a ton of time, these full body mini workouts are perfect! You can do these in the morning, at home throughout the day, at the gym on your way home from work or school, or even before bed, and they make great 30-day challenges to boot! Add one or more of these to your daily routine for an all-over workout that combines strength training and cardio for results that last!

It can be a struggle to find time to fit a 30-45 minute workout into your day. The thought can be so overwhelming that you don’t end up doing a workout at all. This is where mini workouts come in. Mini workouts are short, 5-10 minute sessions that are done throughout the day. They take the place of one longer workout and are easy to fit into a busy schedule. If you’re committed to staying fit and losing weight, check out these 7 effective mini workouts for weight loss.

Can You Lose Weight with Mini Workouts?

Mini workouts are an effective way to lose weight. Research shows that short bursts of moderate to vigorous physical activity throughout the day can have similar benefits to longer workouts and are beneficial for weight loss and weight management. It’s important to note that quick workouts are only considered as effective as longer workouts when they add up to the recommended 150 minutes of physical activity per week. As long as your mini workouts are frequent (more than once a day), moderate to vigorous in intensity and accompanied by dietary changes, you’ll burn calories, build strength and lose weight.

3 Tips to Get The Most Out of Your Mini Workout

1. Incorporate Cardio and Strength Training
Make the most of mini workouts by incorporating both cardio and strength training moves. If you don’t have equipment, you can do bodyweight exercises like mountain climbers, burpees, push ups, walking lunges and abdominal crunches. Adding weights like dumbbells or kettlebells will boost resistance and help you lose weight more quickly.

2. Go for Full Body
When you’re doing mini workouts, it’s important to focus on proper form, breathing and exercises that target the upper body, lower body, and core. Working your full body creates a balanced workout and ensures you’re getting the most out of your bursts of work.

3. Switch It Up
Another great thing about doing smaller workouts throughout the day is that you can switch things up to keep it interesting. You can do a 10-minute speed walk or jog in the morning, a 10-minute power yoga session at lunch and a 10-minute high intensity interval training routine after work. Planning various workouts throughout the day can make losing weight and staying fit more fun!

3 Mini Workout Essentials to Invest In

1. Kettlebells
Kettlebells are a great way to add resistance to your workouts. When you only have a short amount of time to workout, you want to make sure your workout is as effective as possible and adding a kettlebell to the mix will help you reach your fitness goals more quickly.

2. Dumbbells
Dumbbells are another excellent way to add resistance to your workouts. While bodyweight and cardio workouts are great, adding strength and resistance training will help you burn fat and lose weight faster.

3. Exercise Mat
Rather than at the gym, mini workouts are often done at home or at the office. Lay an exercise mat down for your mini workouts to protect your joints and the floor. It will also make your workout less noisy so you don’t have to worry about your kids or office mates.

7 Effective Mini Workouts for Weight Loss

5 Minute Fat Burner | Ultimate No Equipment Cardio Workout | Bailey Brown

This is a great mini workout to start your day with. It’s a 5-minute HIIT cardio workout that focuses on burning fat. If you’re short on time and want a metabolism boost, this is the workout for you. All you need is a workout mat and your own bodyweight for this one!

Full Body Cardio Strength HIIT Workout (No Equipment 10 Mins) | MadFit

This is a 10-minute killer cardio HIIT workout that is sure to make you sweat. It’s perfect to do at home, whenever you have the time and wherever you have a bit of space. It’s quick and effective and if you love it, you can do it multiple times throughout the day to burn calories and get your energy up.

Burn 200 Calories with This 10 Minute Cardio Workout | HIIT Workout at Home | No Equipment | Nobadaddiction

If you’re trying to lose weight, this 10-minute workout is a great mini workout to incorporate into your day. It’s a full body HIIT routine that covers legs, glutes, abs and upper body. It’ll get your heart beating, blood pumping and energize you for the rest of your day.

10 Minute Full Body Strength Training Workout with Weights (Get Toned) | Rebecca-Louise

This full body strength training workout uses dumbbells to strengthen your entire body. It works to tone your muscles without bulking you up with exercises like weighted side squats, wide deadlift pulses, overhead presses and plank rows. Get ready to break a sweat and feel amazing in just 10 minutes.

10 Minute Power Cardio Workout | Heather Robertson

Don’t be fooled by the short duration, this power cardio workout is intense and sweaty! It features 10 different cardio moves to get your heart rate up and there’s no rest between the moves. Do it in the morning before work or midday for an afternoon endorphin boost.

10 Minute Body Toning Workout with Weights | PopSugar Fitness

Hitting the weights is a great way to boost your metabolism and lose weight. This 10-minute workout works your entire body with moves like reverse lunge and curls, single leg reverse flys, seated single arm chest flys and roll ups with toe touches. They recommend 5 to 10 pound weights for this one!

5 Minute Kettlebell Workout for Fat Burning and Toning | BodyFit By Amy

This mini workout uses the kettlebell to get your heart rate up for cardio and strength training in only 5 minutes. Use it when you’re super short on time or combine it with another 5 minute mini workout for a 10 minute sweat sesh. It’s quick and effective and  will get your blood pumping fast.

Mini workouts can be just effective as longer ones, as long as you make the effort to do them consistently and follow a healthy diet. Try these tips and workouts to reach your fitness and weight loss goals.

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