Mini Workouts, Maximum Results
Why 10 Minutes Is Sometimes All You Need
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We’ve all heard the standard: 150 minutes of moderate aerobic exercise per week, plus two or more strength sessions. That’s the gold standard laid out by the American College of Sports Medicine (ACSM). It’s a worthy goal and one we frequently promote in tactical human performance.
But let’s be real, for soldiers, first responders, and shift workers juggling duty, deployments, and family, that kind of time just isn’t always on the table.
The good news? Fitness and wellness don’t have to be all or nothing. Emerging research shows that even brief bursts of exercise, just a few minutes at a time, can yield serious positive health returns. The question isn’t “do you have an hour?” It’s “what can you do with ten minutes?”
The Power of Small
I primarily coach soldiers, so you know what they have in common with first responders and busy professionals? Limited time. But time constraints don’t have to be a deal breaker for fitness, especially since physicality is a requirement for tactical professions. In fact, mini workouts, short, focused sessions as brief as 10 minutes, are proving to be powerful tools for improving performance, health, and longevity.
Emerging research on so-called “exercise snacks” is gaining momentum. These brief bursts of physical activity, sometimes lasting just a minute or two, have been shown to reduce all-cause mortality, improve glucose regulation, and enhance overall metabolic health.
In a 2022 study published in Nature Medicine by Stamatakis et al., which examined over 25,000 adults who did not engage in structured exercise. The study found that just 3 to 4 minutes of Vigorous Intermittent Lifestyle Physical Activity (VILPA) per day—such as stair climbing or brisk walking—was associated with a 38–40% reduction in all-cause and cancer mortality and a 48%-49% drop in cardiovascular mortality. The takeaway is that powerful short bursts of real-purpose activity can deliver major health benefits.
Further supporting this, a 2024 review by Jones et al. in Sports Medicine confirmed that intermittent physical activity in snack-sized bouts is not only feasible and safe but also effective in reducing mortality and improving cardiorespiratory fitness. Observational data suggested short daily bouts of 3–10 minutes of exercise were shown to produce modest but meaningful increases in VO₂ max over 4 to 8 weeks, improving overall cardiorespiratory fitness. And in a 2022 review in Exercise and Sport Sciences Reviews, Islam, Gibala, and Little highlighted how these brief high-intensity efforts, such as three 1-minute stair climbing intervals per day, can significantly improve insulin sensitivity, vascular endothelial function, and glucose uptake in skeletal muscle, even among inactive individuals. These adaptations form the foundation of long-term cardiometabolic performance. These are cornerstones of long-term cardiometabolic performance.
That doesn’t mean we toss out traditional training. But it does mean we have options for when time is tight.
Why Mini Workouts Work
1. Cardiovascular Benefits
Short bursts of movement elevate heart rate quickly. Whether it’s jump squats, kettlebell swings, or sprint intervals, mini sessions stimulate cardiovascular adaptation. Do them consistently and you'll see improvements in heart rate recovery, VO₂ max, and daily energy levels. For those in tactical settings, that means better work capacity under stress.
Even better, these sessions can be slotted into natural breaks in the day, before work, during lunch, or after putting the kids to bed. No commute to the gym required, no special prep. You get a shot of intensity that can translate into long-term heart health.
2. Muscular Strength and Endurance
If you’re smart with your movement selection, 10 minutes is enough to hit every major muscle group. Think compound lifts, functional movements, and explosive patterns. Kettlebell complexes, bodyweight circuits, and banded resistance work offer a big return in small windows. The goal isn’t max strength, it’s consistency and movement efficiency.
What makes this so implementable is the minimal space and equipment required. You can do a bodyweight routine in your living room, a kettlebell complex in your driveway, or a short band circuit in the corner of the firehouse or a barracks room. It’s modular, scalable, and adjustable to any environment. This is not a novel concept; plenty of special operations units have used this training strategy when deployed to remote locations
3. Mental Resilience
This is the underrated piece. A short training session becomes a reset button, a chance to regulate stress, boost mood, and maintain a habit loop. The barrier to entry is low, so it feels more achievable. And when life is chaotic, accomplishing a 10-minute session reinforces the identity “I am someone who trains”
In populations like the military, law enforcement, and even busy parents, that identity shift can be critical. Mini workouts can act as anchors in otherwise unstructured or demanding days. You may not control the whole schedule, but you can carve out 10 minutes to move.
Movement Priorities: What to Program
If you’re working with limited time, every rep counts. Here are the movement types I prioritize in a mini workout:
Hinges (e.g. KB swings, RDLs) – posterior chain, power
Squats (e.g. goblet squats, air squats, jump squats) – lower body, work capacity
Pushes (e.g. push-ups, KB press) – upper body, stability
Pulls (e.g. TRX rows, band pulls) – posture, shoulder health
Carries or Core (e.g. planks, farmer’s carry) – trunk stability, real-world transfer
You don’t need fancy gear. One kettlebell and some open floor space will do. This is why implementation is easy in barracks, on the firehouse bay floor, in a hotel room, or even outside the squad car. The friction is low, and that’s the point.
Sample Mini Workouts
Here are three quick hitters we’ve used in the military setting
1. Kettlebell Complex
Equipment: 1 moderate KB (35-53 lbs for most)
Format: 3-5 rounds, minimal rest
5 KB Swings
5 Goblet Squats
5 Push Press (each arm)
5 Bent-over Rows (each arm)
30-sec Plank
Time: ~8-10 minutes. Spike your heart rate and hit total body strength.
This one works well on shift breaks or when gear is limited. All you need is a KB.
2. Bodyweight Burner
No equipment needed
Format: 3 rounds, 30 seconds work / 15 seconds rest
Jump Squats
Push-ups
Reverse Lunges
Bear Crawl Shoulder Taps
Side Plank (each side)
Time: ~10 minutes. Great travel option.
This format is easy to deploy in hotel rooms, garages, or anywhere you don’t have equipment. It removes the excuse of "I didn’t have a gym."
3. Gym Circuit
Gym access
Format: AMRAP (As Many Rounds As Possible) in 10 minutes
250m Row
10 Dumbbell Thrusters
10 TRX Rows or Pull-ups
10 Med Ball Slams
Time: 10 minutes. High-intensity session
Perfect for that "squeeze it in" gym trip, when you know you won't have time for a full session but want to get something in
Consistency Is Greater Than Complexity
You don’t need 60-minute sessions to get fit. You need consistency, appropriate intensity, and a smart plan. Mini workouts fill the gaps when time is tight. They help you build momentum, stay sharp, and carry your fitness forward through real-life demands.
They are scalable to any setting, require almost no prep, and allow high-frequency practice of movement patterns that matter. If you have more time, great. Train. But when you don’t, don’t skip it. Grab a kettlebell. Drop for some push-ups. Go hard for 10 minutes. Stack those wins. It’s not an all-or-nothing situation; some is much better than none.
Islam, H., Gibala, M. J., and Little, J. P. "Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health." Exercise and Sport Sciences Reviews, vol. 50, no. 1, 2022, pp. 31–37. https://pubmed.ncbi.nlm.nih.gov/34669625/
Jones, Matthew D., et al. "Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies." Sports Medicine (Auckland, N.Z.), vol. 54, no. 4, 2024, pp. 813–835. https://pubmed.ncbi.nlm.nih.gov/38190022/
Stamatakis, Emmanuel, et al. " Association of Wearable Device-Measured Vigorous Intermittent Lifestyle Physical Activity and All-Cause Mortality: A Prospective Cohort Study." Nature Medicine, vol. 28, no. 12, 2022, pp. 2504–2512. https://www.nature.com/articles/s41591-022-02100-x.
Mark A. Christiani is a Tactical Strength, and Special Operations Army Veteran. He has human performance experience in the worksite wellness, collegiate and tactical settings. Mark holds a Master of Science in Sports Medicine from Georgia Southern University and several certifications, including CSCS and RSCC. Currently, he serves as an on-site Human Performance Specialist with the US Army Reserves. Mark's extensive background in research, coaching, and injury rehabilitation underscores his commitment to advancing the field of sports science and human performance.