Mini-workouts for busy folks


Today was one of those days that I had little pockets of time to get things done.

Since there was no time for a full-length workout, I split up my training into a quick sled dragging session this morning, and running in the afternoon.

This got me thinking back to when I had “no time” to train, and began using “mini-workouts”.

I figure it might be helpful information to you uber busy folks out there.


During those crazy busy days I only made it to the gym once or twice a week for a good long session.

The other training I did was quick workouts on my lunch break, at the playground with my daughter, or at night when she went to bed.

The only equipment I used was my Rogue Sled, a resistance band, stairs at work, and the monkey bars at the playground.

You don’t need much equipment, if any to get stronger, leaner and in better shape.

Sure, weights are ideal but if you can’t get to a gym and don’t have a space to lift at home, it’s no excuse not to work on improving yourself through hard physical training.

Setting up mini-workouts

No matter how many days a week you train, you can include mini-workouts in your week.

Here are some examples for your lunch break:

  • 10-15 minute stair workout. Do as many rounds as you can without stopping. Rest as needed then go until you complete a total of 10-15 minutes.

  • Sled dragging- drive to a park. Load up the sled with a 45 pound plate or three and drag forward, reverse and rows for 10-15 minutes.

  • Pushup/Squat supersets- set your watch for 10+ minutes and do either: the same reps for each exercise for every set, resting as needed after each superset.

    OR, perform LADDERS- starting with 1 pushup then 1 squat, increasing to 2 and upwards until you can’t complete a rep. Then continue back down the ladder if there is still time left.

Playground mini-workout ideas:

  • Pushup/pull-up superset- ladders work great here as well. Start with either 1 rep of each exercise or go to your highest number of reps and work your way down, until your time is up.

  • Burpee/pull-up - same as above- ladders work excellent here to get in a lot of work in a short amount of time

  • Sprint/pushup- start slow and work your way up to a good fast run, then drop to the grass and do a high-rep set of pushups. Rest a minute and repeat for 10 minutes.

Mini-workouts at home with bodyweight and/or resistance band

  • Bodyweight circuits- Squats, pushups, jumping jacks, bird dogs, reverse crunches, mountain climbers. Reps vary for each exercise. Just push yourself a little harder than you want to.

  • Resistance band supersets- band pull-aparts x a lot of reps, band good mornings x a bunch of reps. Go until 10 minutes + is up.

Final thoughts

If you’re strapped for time and can’t get to a gym, try some mini-workouts. It’s better than doing nothing!

Even if you want to watch the game on tv after a long day at the office, get in some bodyweight exercises for fifteen minutes while you watch the game.

There’s no excuse if you truly want to improve.

You don’t need a fancy gym or any of the newest “state-of-the-art” machines.

It’s all about your will and desire to get better. How bad do you want it?

I wanted it so bad I would be falling asleep while reading my daughter her bedtime story. After she fell asleep I would snap out of it and get a quick mini-workout done.

I’m nothing special. You can do it too.

When you have a hunger for something, you will FIND a WAY.

Don’t let anything stop you.


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