“I just don’t have the time” is the age-old excuse for not working out. It beats “I have a headache,” “I think I have a case of the sniffles coming on” and “my ankle has a twinge” by ten to one. But what if we told you that we’ve uncovered a 2023 fitness trend that’s abolishing that excuse?

Introducing “mini-workouts,” a fitness solution that’s ideal for the on-the-go, jet-setting, always-busy individual who still wants to reach their full potential. The mini workout trend refers to the practice of breaking up your workouts into shorter, more frequent sessions throughout the day, as opposed to doing one long workout.

Mini workouts typically last anywhere from 5 to 20 minutes, and can be done anywhere, anytime, without any super-specialised equipment. The idea behind mini-workouts is that they help to boost metabolism, increase energy levels, and prevent prolonged periods of sitting. For example, you could do a 5 minute bodyweight circuit in the morning, a 10 minute yoga flow during your lunch break, and a 10 minute walk in the evening. Want to get started? Take a look at Trojan’s crash course on the mini-workout and discover short bursts of awesome!

The benefits of mini workouts

1. Time efficiency
   One of the most obvious benefits of 5-20 minute workouts is that they’re a quick and efficient way to fit exercise into your busy schedule – even when you feel like you might not have the time. Many people find it difficult to make time for longer workouts, so 15 minute sessions can be a convenient solution. 15 minutes is a minimal commitment – less than an episode of your favourite show on Netflix.
2. Increased energy
   Even a short workout can help boost your energy levels and make you feel more alert and awake. This can be especially helpful for people who spend long hours sitting at a desk or who feel lethargic during the day. Your lunchbreak could easily become your everyday recharge pitstop.
3. Improved fitness
   While 5-20 minutes may not seem like a lot of time, it can still be enough to help you improve your fitness level. If you’re consistent with your workouts, you may notice improvements in your strength, endurance and flexibility over time. Remember that 15 minutes spent working out is 100% better than 15 minutes spent on the couch.
4. Reduced stress
   As we’re sure you already know, exercise is a great way to reduce your stress levels and improve your mood. A quick mini-workout can be a helpful way to blow off some steam and clear your mind, even if you’re short on time. Go let out your frustrations on some gym equipment instead of your family, friends or colleagues. They’ll thank you for it.
5. Convenience
   Because mini-workouts can be done from home and on-the-go with affordable Trojan equipment, you can do one just about anywhere. This can be especially helpful for people who travel frequently or have limited access to fitness facilities

5 mini workouts you can try today

A mini cardio circuit

1. Jumping jacks: Do jumping jacks for 30 seconds to warm up your body.
2. High knees: Run in place, lifting your knees as high as you can for 30 seconds.
3. Jump squats: Do 10 jump squats, where you squat down and jump up as high as you can.
4. Mountain climbers: Get into a plank position and bring your knees to your chest, alternating legs for 30 seconds.
5. Burpees: Do 5 burpees, where you jump up, squat down, and do a push-up.
6. Jump rope: Do 30 seconds of jumping rope, or simulate the motion if you don’t have a rope.
7. Lunges: Do 10 lunges on each leg.
8. Side shuffles: Shuffle to the left for 10 feet, then shuffle to the right for 10 feet.
9. Plank jacks: Get into a plank position and jump your feet out and in for 30 seconds.
10. Jump squats: Do 10 more jump squats.
11. Burpees: Do 5 more burpees.
12. Cool down: Walk on a treadmill for a few minutes to bring your heart rate down and stretch your muscles

Trojan equipment required:

A treadmill, a yoga mat, resistance bands.

A mini strength training circuit:

1. Warm-up: Start with 2 minutes of cardio, such as jogging, jumping jacks or high knees.
2. Bodyweight squats: Do 10 bodyweight squats, focusing on proper form and keeping your knees aligned with your toes.
3. Push-ups: Do 10 push-ups. If you can’t do a full push-up, you can modify by doing them on your knees or against a wall.
4. Lunges: Do 10 lunges on each leg, focusing on proper form and keeping your knee behind your toes.
5. Dumbbell rows: Hold a dumbbell in one hand and put the other hand on a bench or stable surface. Pull the weight up towards your chest, squeezing your shoulder blades together. Do 10 rows on each arm.
6. Plank: Hold a plank for 30 seconds. If you need to modify, you can do it on your knees.
7. Bicep curls: Hold a pair of dumbbells and do 10 bicep curls, focusing on keeping your elbows tucked into your sides.
8. Tricep dips: Find a sturdy surface, like a bench or chair, and do 10 tricep dips.
9. Leg raises: Lie on your back and raise your legs to a 90 degree angle. Lower them slowly, without letting them touch the floor. Do 10 leg raises.

10. Cool down: Stretch your muscles and walk around for a few minutes to bring your heart rate down.

Trojan equipment required:
A skipping rope, push up bars, dumbbells, a yoga mat,  a flat bench.

A mini yoga flow workout

1. Mountain pose: Stand at the front of your mat with your feet hip-width apart, arms by your sides, and palms facing forward. Inhale, reaching your arms up overhead. Exhale, bringing
   your hands to your heart center.
2. Forward fold: Inhale, reaching your arms up overhead. Exhale, folding forward and bringing your hands to the mat.
3. Downward dog: From forward fold, step back with both feet to come into downward dog. Press your palms and feet into the mat, and lift your hips towards the ceiling.
4. Plank: From downward dog, shift forward to come into plank pose. Keep your body in a straight line from your head to your heels.
5. Chaturanga: From plank, lower down to a low push-up position, keeping your elbows close to your sides.
6. Upward dog: From chaturanga, lift your chest up and arch your back, coming into upward dog.
7. Downward dog: From upward dog, exhale and lift your hips back up to downward dog.
8. Warrior I: From downward dog, step your right foot forward between your hands. Inhale, reaching your arms up overhead to come into warrior I.
9. Warrior II: From warrior I, open your hips and arms to come into warrior II. Keep your front knee bent and your back leg straight.
10. Triangle: From warrior II, straighten your front leg and reach your right hand forward, then down towards your shin or the floor. Reach your left arm up towards the ceiling.
11. Revolved triangle: From triangle pose, place your left hand on your right hip and twist your torso to the right. Reach your right arm up towards the ceiling.
12. Repeat on the other side: Come back to downward dog and repeat poses 8-11 on the other side.
13. Child’s pose: From downward dog, come down onto your knees and sit back onto your heels. Extend your arms out in front of you and rest your forehead on the mat.
14. Cobra: From child’s pose, lie on your stomach and place your hands under your shoulders. Inhale, lifting your chest up to come into cobra pose.
15. Savasana: Lie on your back with your arms and legs extended, palms facing up. Close your eyes and relax in savasana for a minute or two.

Trojan equipment needed:
A yoga mat.

A mini core and abs circuit

1. Warm-up: Start with 2 minutes of cardio, such as jogging, jumping jacks, or high knees.
2. Plank: Hold a plank for 30 seconds. If you need to modify, you can do it on your knees.
3. Russian twists: Sit on the ground with your knees bent, feet flat on the floor, and lean your torso back slightly. Hold a weight or a medicine ball in both hands and rotate your torso from side to side, touching the weight to the floor on each side. Do 10 reps.
4. Bicycle crunches: Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and alternate bringing your left elbow to your right knee, then your right elbow to your left knee. Do 10 reps.
5. Mountain climbers: Start in a plank position, then alternate bringing your knees towards your chest, as if you are running in place. Do 20 reps.
6. Leg raises: Lie on your back with your hands by your sides and your legs straight up in the air. Lower your legs slowly towards the floor, then lift them back up. Do 10 reps.
7. Side plank: Hold a side plank for 30 seconds on one side, then switch and hold for 30 seconds on the other side.
8. Reverse crunches: Lie on your back with your hands by your sides and your knees bent. Lift your hips up off the ground, then lower them back down. Do 10 reps.
9. Plank with leg lift: From a plank position, lift one leg up and hold for 10 seconds, then switch and hold for 10 seconds on the other side.
10. Cool down: Stretch your muscles and walk around for a few minutes to bring your heart rate down.

Trojan equipment needed:
A treadmill, a yoga mat, a medicine ball.

A mini stretch and release circuit

1. Cat-cow stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale, arch your back and lift your
   tailbone, looking up towards the ceiling. Exhale, round your spine and tuck your chin to your chest. Repeat for 1 minute.
2. Child’s pose: Sit back on your heels with your knees together and your toes touching. Reach your arms forward and rest your forehead on the mat. Hold for 1 minute.
3. Standing forward fold: Stand at the front of your mat with your feet hip-width apart. Inhale, reaching your arms up overhead. Exhale, folding forward and bringing your hands to the mat. Hold for 1 minute.
4. Seated forward fold: Sit on the ground with your legs straight in front of you. Reach your arms up overhead, then fold forward, reaching for your toes or ankles. Hold for 1 minute.
5. Pigeon pose: Come onto all fours, then bring your right knee forward and place it behind your right hand. Extend your left leg behind you, keeping your hips square. Fold forward over your right leg and hold for 1 minute, then repeat on the other side.
6. Butterfly stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Gently press your knees towards the ground and hold for 1 minute.
7. Supine twist: Lie on your back with your arms out to the sides, palms facing down. Bend your right knee and cross it over your left leg. Drop both knees to the left, keeping your shoulders on the ground. Hold for 30 seconds, then switch sides and hold for another 30 seconds.
8. Legs up the wall pose: Sit with your right side against a wall, then swing your legs up the wall as you lie back on the ground. Hold for 1 minute.
9. Savasana: Lie on your back with your arms and legs extended, palms facing up. Close your eyes and relax in savasana for 1 minute.

Trojan equipment needed:
A yoga mat.

Are you ready to try mini workouts?

Choose fitness even when your schedule is packed and unlock your health potential with these fun, convenient 15-20 minute routines, specially formulated to give you a much-needed boost during even the busiest of days.

Mix them up, stick to one style or formulate your own, it’s up to you! Just know that Trojan Health has a wide range of exercise equipment and machinery to help you achieve your goals, and it’s affordable enough that you can try out a few different fitness styles at once. Interested? Simply head down to your nearest Game or Makro outlet, have a browse with the help of friendly sales experts, and get your hands on some sparkling new Trojan gear. You only need 15 minutes a day to start living your best life – embrace it!