Do Micro Workouts Tone Muscle? Here’s Everything We Know About the Workout Trend

With micro workouts becoming a great trend in the fitness industry, some people might be a little hesitant to try it. The main question is, do micro workouts tone muscle?

It can be hard to find time to do a proper workout. Whether you’re squeezing in a class before or after work, or maybe doing some squats in the living room while the kids are playing, it’s gotten harder to find a helpful and effective routine.

Thankfully, micro workouts could be the answer to your needs. Here is everything we know about this workout trend, and whether you should try it.

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What Are Micro Workouts?

micro workouts tone muscles

Micro workouts are reframing our minds when it comes to workouts, and in a good way! Instead of feeling like we need to sweat in order to make progress, micro workouts are providing us with a great workout while going about our daily lives.

Micro workouts are simple and quick exercises that you can do throughout your day whenever you find time. They can either last a minute or ten minutes, which is perfect for those that are too busy to stress over overcomplicated workout routines.

Depending on your schedule, you can do several short minute exercises, or you can do a few intensive ten-minute workouts throughout your day. There’s no need to hit the gym and spend an hour or two on the treadmill, as you can manipulate your environment, and time, in your favor.

Do Micro Workouts Tone Muscle?

micro workouts tone muscles

One of the most common questions about this trend is if micro workouts tone muscles, and is it really worth doing?

The short answer, yes.

Studies have found that short spurts of exercise can help you not only tone your muscles but lose weight. The only thing is that when you do short spurts, they must be moderate-to-vigorous workouts. Another study in 2018 found that 6-minute micro-sessions showed improvements in functional strength over the course of 4 weeks.

When you’re doing short yet intensive workouts, you’re burning fat and building lean muscle while increasing testosterone and growth hormone levels.

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Benefits of Micro Workouts

But there are several other benefits to micro workouts as well.

Not only do you get toned muscles by doing micro workouts, but you will also be able to lose weight, strengthen your muscles, have a better sense of confidence and a boost of metabolism, help increase focus, decrease stress and lift your mood in general.

Studies show that increasing your cardio can lower your risk of type 2 diabetes and heart disease, and simply doing 20-seconds of vigorous movement can improve your cardiorespiratory fitness. The World Health Organization says that 75 minutes of vigorous exercise a week is the ideal range of movement, and doing this is short bursts through the week is a lot easier to manage than longer increments.

So, if you’re wanting to find an easy way to get more active to either help your body or mental, this is a great solution to add into your daily routine. While it might not be a perfect solution for everyone, it is still a worthwhile possibility for most to try.

Easy Micro Workouts to Try

But what are micro workouts exactly? And how can you fit them into your daily schedule?

The main part of micro workouts is that it’s fast and easy to do while doing your everyday life. Some quick minute options for those that can’t be bothered spending extensive time working out are:

  • Calf raises when you’re climbing the stairs.
  • Doing lunges to different rooms of your home.
  • Holding a plank when waiting for your coffee or tea to brew.
  • Doing tricep dips at your desk before every call or meeting.
  • Doing squats before you sit down for your evening show.

There are several examples on how you can include micro workouts into your everyday life, but it all depends on which part that you want to work. The big thing is to do what feels right at the time and don’t stress. For those that want to integrate a few longer sessions without taking too much time can try out these examples:

  • Doing three sets of 10 reps of your favorite exercise like squats, pushups, crunches, or deadlifts.
  • A quick jog around your neighborhood.
  • Follow an intensive video on YouTube from popular names like FitnessBlender or Pamela Reif.
  • Climb stairs during your breaks at work.

If you find that lunges while heading to the kitchen is a great inclusion for your day, or doing crunches while watching a program is beneficial, then do it. The key is routine as well, so finding great times every day to do a quick session is ideal.


While this might not be the best solution for those that already have a routine, as you might not get the same workout as what you have created, this is a great addition for those that are having trouble finding time to get in some movement or activity.

While intense and quick workouts are key to making this workout work, please make sure to listen to your body or speak to your doctor if you’re doing anything that causes discomfort. Having the wrong form when working out can cause serious damage.

But all in all, this is a great and extremely helpful way to lose weight, tone your muscles, and build a healthier lifestyle.

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