{"id":58966,"date":"2024-02-14T12:26:55","date_gmt":"2024-02-14T12:26:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58966"},"modified":"2024-02-19T07:35:09","modified_gmt":"2024-02-19T07:35:09","slug":"micro-workouts-build-muscle","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/","title":{"rendered":"Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#What_Is_a_Micro_Workouts_to_Build_Muscle_Plan\" >What Is a Micro Workouts to Build Muscle Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Can_You_Build_Muscle_with_Micro_Workouts\" >Can You Build Muscle with Micro Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Is_It_Better_to_Exercise_All_at_Once_or_Break_It_Up\" >Is It Better to Exercise All at Once or Break It Up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Which_Exercise_Builds_the_Most_Muscle\" >Which Exercise Builds the Most Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#The_Best_Micro_Workouts_for_Building_Muscle\" >The Best Micro Workouts for Building Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Do_5-Minute_Workouts_Really_Work\" >Do 5-Minute Workouts Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Do_Muscles_Grow_on_Rest_Days\" >Do Muscles Grow on Rest Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Should_I_go_on_a_5-day_liquid_diet_when_doing_micro_workouts_to_build_muscle\" >Should I go on a 5-day liquid diet when doing micro workouts to build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Are_micro_workouts_effective\" >Are micro workouts effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#How_many_micro_exercises_should_I_perform_per_day\" >How many micro exercises should I perform per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#Can_you_build_muscle_with_10-minute_workouts\" >Can you build muscle with 10-minute workouts?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Because of their busy lives, either due to work, school, or parenthood, it is becoming increasingly difficult for normal people with normal schedules to find the time to exercise. The physical and mental stress from everyday life has become so much that even finding an extra 30 minutes a day to exercise can be a challenge.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_2_blog-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_2_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, what if we told you that you don\u2019t need to do a continuous 30, 60, or even 90-minute workout to build muscle or lose weight? And what if we said that small 2, 5, or even 10-minute workouts throughout the day could be the miracle you\u2019ve been wishing for?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Micro workouts to build muscle at home are an upcoming trend that promises to help the average person build muscle without the need to convert into a gym rat. However, is there any scientific backing to this? Can micro workouts build muscle or is this another \u2018quick fix\u2019 fad?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to find out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Micro_Workouts_to_Build_Muscle_Plan\"><\/span><b>What Is a Micro Workouts to Build Muscle Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Firstly, what are micro workouts? They\u2019re short and intense workouts that can be performed anywhere and at any time of the day. As long as you have some space around you, you\u2019re ready to go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike regular exercises that may require a lot of time and a medium to large amount of space to accomplish, micro workouts are the opposite, which makes them the perfect replacement or supplement for someone who has a busy schedule and limited space.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The duration of a micro workout varies &#8211; some sources claim that you can do a simple workout in as little as 30 seconds to 2 minutes, while other sources claim that you should dedicate about 5 to 10 minutes to micro workouts throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, we can see that micro <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan\/\">workout plans<\/a> to build muscle are plans that outline a list of exercises for you to perform &#8211; for anywhere between 30 seconds and 10 minutes &#8211; throughout the day. It\u2019s important to remember that micro workouts are just regular exercises that are done in short bursts (generally 10 minutes or less) rather than one long session.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_with_Micro_Workouts\"><\/span><b>Can You Build Muscle with Micro Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. You don\u2019t need to spend 40 or even up to 90 minutes at the gym to see muscle gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Micro workouts to build muscle for men and women will help you achieve an increase in muscular strength and size. This type of workout can even help you achieve your weight loss goals, which has been researched by the following scientific studies:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1. An older study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of the American College of Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> in 2001 found that weight loss was similar in a group that used short workout bouts to lose weight as it was in a group that used longer workout bouts to lose weight. In the study, researchers recruited overweight female college students and divided them into 4 groups (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A non-exercising control group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A 30-minute continuous exercise group &#8211; this group exercised for 12 weeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A 30-minute accumulated exercise group, i.e. twice a day for 15 minutes per workout session &#8211; this group worked out for 10 weeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Another 30-minute accumulated exercise group, i.e. 3 times a day for 10 minutes per session &#8211; this group exercised for just 8 weeks<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">All participants were put on a calorie deficit diet of 80% of their resting energy expenditure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers found that participants in groups b, c, and d increased their maximal oxygen consumption during exercises, but their weight, body mass index, sum of skinfolds, and sum of circumferences all decreased significantly. This proves that when combined with a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-breakfast\/\">calorie deficit<\/a>, micro workouts can provide excellent weight loss results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4-2.png\" alt=\"micro workouts build muscle\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">2. In another study published in the <\/span><i><span style=\"font-weight: 400;\">BMJ Open Sport &amp; Exercise Medicine<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that exercise regimens that lasted less than 10 minutes were just as good as sessions lasting for 30 to 60 minutes in terms of improving body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the study, 53 healthy older adults were divided into 2 gender-based groups. The short duration participants jogged three times a day for 5 to 10 minutes, while the longer duration groups did the same, but for 30 to 60 minutes. All participants exercised for a total of 24 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers saw that the <a href=\"https:\/\/betterme.world\/articles\/types-of-body-fat\/\">body fat<\/a> percentage, waist circumference, and waist-to-hip ratio had all significantly decreased (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6173229\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. In January 2019, a study published in <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sports &amp; Exercise<\/span><\/i><span style=\"font-weight: 400;\"> proved the theory that micro workouts can build muscle to be true. In the study, 34 healthy resistance-trained men were divided into 3 groups:<\/span><\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Low-volume group performing one set per exercise per training session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Moderate-volume group performing three sets per exercise per training session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A high-volume group performing five sets per exercise per training session\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">All participants worked out for 13 minutes a day, 3 times a week for 8 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers found that all the study participants showed increases in strength and endurance, with no significant differences between groups. The researchers also stated that these improvements witnessed were similar to those achieved with a substantially greater time commitment (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These three examples clearly show that micro workouts can help you lose weight and grow and strengthen your muscles, regardless of age.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/do-micro-workouts-work\/\">Do Micro Workouts Work? Exploring the Effectiveness of Short Bursts of Exercise<\/a><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Exercise_All_at_Once_or_Break_It_Up\"><\/span><b>Is It Better to Exercise All at Once or Break It Up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to the question of \u201cwhich is better: micro workouts or long workouts?\u201d the answer is that it is dependent on preference. The majority of the population usually perform long continuous workouts as this is the norm. It\u2019s what we\u2019re accustomed to seeing and what we find ourselves doing as a result.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as evidenced above, micro workouts can help you lose weight and even give you muscle gains and strength in a similar capacity as longer workout sessions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Research on the effect of training frequency on muscle thickness also shows that working a muscle group more often and using the same movements can lead to increased muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31260419\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of micro workouts also extend beyond increasing muscles. In a study that was published in the <\/span><i><span style=\"font-weight: 400;\">European Heart Journal<\/span><\/i><span style=\"font-weight: 400;\">, researchers stated that just 15 to 20 minutes of vigorous exercise per week was associated with a lower risk of all-cause mortality, cardiovascular disease, and cancer (<\/span><a href=\"https:\/\/academic.oup.com\/eurheartj\/article\/43\/46\/4801\/6771381\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">15 to 20 minutes may be a tad more than the average length of many micro workouts, but it\u2019s less than the CDC-advised length of 75 minutes of vigorous-intensity exercise per week and when split up, it\u2019s the perfect length (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can safely be assumed that doing micro workouts every hour till you average 20 to 30 minutes of workouts a day (or even more) could have the same health benefits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-1.png\" alt=\"micro workouts build muscle\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercise_Builds_the_Most_Muscle\"><\/span><b>Which Exercise Builds the Most Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">I hate to break it to you, but there isn\u2019t just one exercise that will help you build all the muscle. Building muscle throughout the body takes the effort of multiple exercises. So which type of workout can help you build the most muscle?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a>. For those who aren\u2019t familiar with this term, compound exercises are the type of exercises that use several muscle groups collaboratively and use multiple joints to perform a movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that unlike single-muscle or single-joint exercises, compound joint\/muscle movements work best for increasing muscle strength and maximal oxygen consumption (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5744434\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A good example is the squat. Squats are mainly known as a butt or quad exercise, depending on who you ask.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, they\u2019re much more than this. A single squat movement uses multiple muscles in the lower body, including the quadriceps, hamstrings, calves, and glutes, in addition to engaging the core and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As well as multiple muscle involvement, compound movements also save time. Because you\u2019re working multiple muscles at the same time, you don&#8217;t have to spend hours exercising your entire body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining your micro workouts to build muscle with compound exercise movements will help with the gains and also work perfectly with your goal to be more active and save time.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Micro_Workouts_for_Building_Muscle\"><\/span><b>The Best Micro Workouts for Building Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the best compound exercises you can add to your micro workouts to build muscle include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats &#8211; As mentioned above, they work your quads, glutes, hamstrings, calves, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor press &#8211; The at-home variation of the bench press works your pecs, shoulders, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift &#8211; Without a barbell or free weights, you can use resistance bands or heavy bottles of water. The deadlift works your hamstrings, glutes, lower back, lats, traps, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges &#8211; They come in multiple variations and like squats, they work your quads, glutes, hamstrings, calves, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups and planks &#8211; They\u2019re great upper-body and full-body workouts that target the deltoids, triceps, pecs, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over row &#8211; This works your lats, traps, rhomboids, rear delts, and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Donkey kick and glute bridges &#8211; These exercises provide you with a great ab and butt workout as they mostly target the glutes, but also work the core too.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_5-Minute_Workouts_Really_Work\"><\/span><b>Do 5-Minute Workouts Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A single 5-minute workout over 24 hours may not do much for either weight loss or muscle gains, but as evidenced above, multiple short workouts can be just as effective as longer workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you choose the option of shorter <a href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\">split workouts<\/a>, performing the exercise at a high intensity may be better than opting for low-intensity workouts. Exercising at a higher intensity means more calorie burn and works the muscles at a higher rate than lower intensity exercises.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Muscles_Grow_on_Rest_Days\"><\/span><b>Do Muscles Grow on Rest Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they do. <a href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\">Working out<\/a> breaks down muscle fibers. Rest and high protein intake help the muscles repair and rebuild themselves, which allows them to grow bigger and stronger.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/micro-exercise\/\">Micro Exercise Tips, Types, and Workout Plans for Anyone to Use Anywhere<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/5-1.png\" alt=\"micro workouts build muscle\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_go_on_a_5-day_liquid_diet_when_doing_micro_workouts_to_build_muscle\"><\/span><strong>Should I go on a 5-day liquid diet when doing micro workouts to build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you should not. Unless requested by a doctor as a means of managing medical issues, you shouldn\u2019t go on a liquid diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a diet may be too low in calories and lacking in certain important nutrients. This could lead to side effects such as dizziness, light-headedness, a lack of satiety, low blood sugar, and muscle loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Liquid diets may also lack protein, which as explained above, is one of the cornerstones of muscle growth (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/79\/1\/66\/5936522\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_micro_workouts_effective\"><\/span><strong>Are micro workouts effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, micro workouts are effective for both weight loss and muscle growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_micro_exercises_should_I_perform_per_day\"><\/span><strong>How many micro exercises should I perform per day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on how many cumulative minutes you want to work out in a day and how many minutes you want to work out per burst. For example, a person who wants to exercise for 30 minutes a day using micro workouts may opt for:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three 10-minute workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two 15-minute workout sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 2-minute exercise sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Six 5-minute sessions<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_build_muscle_with_10-minute_workouts\"><\/span><strong>Can you build muscle with 10-minute workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can, but only if you perform several 10-minute workouts per day. Just one 10-minute workout per day may not work as well as doing three workouts per day<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_1_blog_1-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_1_blog_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Can micro workouts build muscle? Yes, they can. Shorter duration workouts that are performed multiple times throughout the day can help build muscle in the same way as longer duration and continuous workouts. This makes them ideal for those who have busier schedules and a goal of having a leaner physique.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Because of their busy lives, either due to work, school, or parenthood, it is becoming increasingly difficult for normal people with normal schedules to find the time to exercise. The physical and mental stress from everyday life has become so much that even finding an extra 30 minutes a day to exercise can be a [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":58971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,228,6],"tags":[],"coauthors":[109,215],"class_list":["post-58966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-micro-exercise","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about whether \u2605 MICRO WORKOUTS BUILD MUSCLE \u27a4? Check out this article to see what science says and how you can use these exercises for better muscle mass.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body\" \/>\n<meta property=\"og:description\" content=\"Are you curious about whether \u2605 MICRO WORKOUTS BUILD MUSCLE \u27a4? Check out this article to see what science says and how you can use these exercises for better muscle mass.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-19T07:35:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body\",\"dateModified\":\"2024-02-19T07:35:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/\"},\"wordCount\":1860,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-2.png\",\"articleSection\":[\"Fitness\",\"Micro Exercise\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Because of their busy lives, either due to work, school, or parenthood, it is becoming increasingly difficult for normal people with normal schedules to find the time to exercise. The physical and mental stress from everyday life has become so much that even finding an extra 30 minutes a day to exercise can be a challenge.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_2_blog-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, what if we told you that you don\u2019t need to do a continuous 30, 60, or even 90-minute workout to build muscle or lose weight? And what if we said that small 2, 5, or even 10-minute workouts throughout the day could be the miracle you\u2019ve been wishing for?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Micro workouts to build muscle at home are an upcoming trend that promises to help the average person build muscle without the need to convert into a gym rat. However, is there any scientific backing to this? Can micro workouts build muscle or is this another \u2018quick fix\u2019 fad?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to find out!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Micro Workouts to Build Muscle Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Firstly, what are micro workouts? They\u2019re short and intense workouts that can be performed anywhere and at any time of the day. 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Kamau, Hollee Mohni, RD, CPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body","dateModified":"2024-02-19T07:35:09+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/"},"wordCount":1860,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/micro-workouts-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-2.png","articleSection":["Fitness","Micro Exercise","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Because of their busy lives, either due to work, school, or parenthood, it is becoming increasingly difficult for normal people with normal schedules to find the time to exercise. The physical and mental stress from everyday life has become so much that even finding an extra 30 minutes a day to exercise can be a challenge.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=micro_workouts_build_muscle\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/1_2024_02_12_max_Gif_Micro_Olesya_2_blog-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, what if we told you that you don\u2019t need to do a continuous 30, 60, or even 90-minute workout to build muscle or lose weight? And what if we said that small 2, 5, or even 10-minute workouts throughout the day could be the miracle you\u2019ve been wishing for?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Micro workouts to build muscle at home are an upcoming trend that promises to help the average person build muscle without the need to convert into a gym rat. However, is there any scientific backing to this? Can micro workouts build muscle or is this another \u2018quick fix\u2019 fad?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to find out!<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Micro Workouts to Build Muscle Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Firstly, what are micro workouts? They\u2019re short and intense workouts that can be performed anywhere and at any time of the day. 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