Shorter Is Better: Mini Workouts Burn More Fat

I’ve got two pieces of good news if you know you need to start exercising but don’t want to spend much time in the gym or don’t know where to begin. 

• With my 1:1 health coaching and genetic testing evaluation, I will tell you exactly what exercise program best suits your unique constitution. No more having to guess or make excuses!
  
• A few short workouts are better than one long session in the gym. 

In fact, a study in the Journal of Applied Physiology concluded, “[R]epeated bouts of exercise cause[d] enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.”

Translation: you’ll burn more body fat with short workout sessions. For instance, three 15-minute sessions may be better than one 45-minute workout. Think of it this way: to keep your energy up and metabolism firing, you eat three meals a day. Why not do three short mini-workouts? 

Well, if I look in the mirror and ask myself that question, I’ll make the excuse that I’m too busy to workout three times a day. As a nurse practitioner (NP) in a busy ER in Northeast Nebraska, with a health coaching and functional medicine practice on the side, plus being a mom of four, I have a decent excuse. But I can always wake up 15 minutes earlier and get at least one mini-workout session in. 

How about you? What’s your excuse? Hopefully, you’ll at least give mini workouts a try. 

Principles for Effective Short Workouts

1. Choose Compound Movements: Focus on exercises that engage multiple muscle groups simultaneously, such as squats, pushups, or lunges.
2. Push Your Heart Rate: Elevate your heart rate to a point where maintaining a conversation becomes challenging, but don’t push too far into exhaustion. (Check with your doctor to ensure this intensity level is appropriate.)
3. Active Recovery: After raising your heart rate, allow it to drop before starting the next round. This creates an interval effect, which is excellent for fat burning.
4. Combine Strength and Flexibility: Include movements that stretch and strengthen muscles while also stimulating your cardiovascular system.
5. Avoid Overexertion: You don’t need to exercise to exhaustion. Overdoing it can lead to burnout and injury.

The 3-5 Minute Warm-Up

Start your workout with dynamic stretches. These help lubricate joints and activate muscles. Examples include:

• Hip circles
• Arm swings
• Knee lifts
• Shoulder rotations
• Leg swings

Dynamic stretches improve mobility and get the blood flowing better than static stretches, which should be saved for after the workout.

The 15-Minute Workout

Stair Climbing and Pushups

1. After your dynamic warm-up, find a deep flight of stairs.
2. Climb the stairs, skipping every other step. Push off with your whole foot, activating your glutes and hips.
3. At the top, rest for 30 seconds or until your breathing returns to normal.
4. Perform a set of pushups (modified if necessary), then run back down the stairs and repeat.

For a more intense workout, sprint partway up the stairs, rest when needed, and continue until you reach the top. After 15 minutes of this routine, you’ll feel like you’ve had an hour-long workout.

Alternatives: If stairs aren’t available, try rope jumping, bodyweight squats, and alternating between yoga stretches like downward dog and cat-cow.

The following two workouts are for those who have more time (lucky you!) and are already fit.

The 30-Minute Workout

To extend your workout, perform additional cycles of the 15-minute routine or combine strengthening exercises with yoga. Start with 15 minutes of bodyweight exercises like pushups, squats, lunges, and dips, then move to 15 minutes of power yoga, such as sun salutations. Finish with static stretches to cool down.

The 45-Minute Workout

With more time, interval training remains the most efficient approach. Instead of jogging for 45 minutes, alternate between sprints and slow jogging. Aim to elevate your heart rate to 160-180 bpm, then let it drop to around 100 bpm before the next sprint. Include bodyweight exercises like pushups between intervals. This variation will burn more fat and improve cardiovascular health more than steady-state cardio alone.

Exercises for People with Limited Mobility and Strength

If you have limited mobility or strength, there are still plenty of ways to stay active and improve your fitness. These exercises are designed to be gentle yet effective, helping you build strength and flexibility without putting too much strain on your body.

1. Seated Marching: Sit in a sturdy chair with your feet flat on the floor. Slowly lift one knee towards your chest and lower it back down. Alternate legs in a slow marching motion. This helps build leg strength and gently increases heart rate.
2. Wall Pushups: Stand facing a wall, arms extended, and hands placed on the wall at shoulder height. Bend your elbows and lean towards the wall, then push back to the starting position. This is a low-impact way to strengthen the upper body.
3. Chair Squats: Using a sturdy chair, stand in front of it with your feet shoulder-width apart. Lower yourself as if you’re going to sit, then rise back up just before sitting. This builds leg strength and improves balance.
4. Seated Arm Circles: Extend your arms to the sides while seated. Slowly make small circles with your arms, gradually increasing the size of the circles. This helps improve shoulder mobility and upper body strength.
5. Ankle Circles: Sit with your legs extended and rotate your ankles in circular motions. This improves ankle flexibility and circulation in the lower legs.
6. Toe Taps: While seated, lift your toes off the ground, keeping your heels planted, then tap your toes back down. This is great for improving ankle mobility and strengthening lower leg muscles.

Always consult with a healthcare professional before starting any new exercise routine, especially if you have health conditions that affect mobility or strength.

If you want to book a session with me, I work with clients at the Diabetes & Wellness Clinic in Norfolk. Contact me there. I look forward to working with you and helping you reclaim your health and wellness. 

Until next time, Jenna Witt, NP
Founder, Fundamental Wellness

P.S. Got chronic pain? Check out my article, 8 Easy, Gentle Exercises for Chronic Pain here.