It’s safe to say this year has looked very different for me from a workout and movement perspective. I haven’t been as well-rested as usual, and I’ve definitely felt like my days have been busy with a toddler, moving houses, work commitments… time has been getting away from me! If you’ve ever felt like you just can’t squeeze movement into your daily routine, know that you’re definitely not alone. When I say that my Pilates workouts have not been longer than 15 minutes this year, I am not lying.
We often associate movement with big numbers — like hitting 10,000 steps a day — or long workouts that last 30-60 minutes, but that absolutely does not have to be the case. If those numbers feel overwhelming or you’re not getting around to movement because you can’t find the time, it’s time to say hello to mini workouts, a more sustainable approach to wellness that adapts with your life and will fit literally any schedule.
You can incorporate all types of mini workouts in your week, but I’ve really fallen in love with mini Pilates sessions this year and even on my most time-squeezed weeks, have managed to sneak one or two in here or there.
Here’s what you need to know about taking a micro-approach to Pilates & why you should get on board the mini bandwagon.
The "all or nothing" mindset isn't serving us
We really need to ditch the idea that it’s “all or nothing” when it comes to movement. There are so many barriers we face when it comes to fitting in movement into our day, but when we strip it back to giving ourselves 5-10 minutes, it can become a lot more manageable. Showing up for even a short amount of time can shift your mood and mindset.
Mini pilates, mighty impact
You might be surprised by how much of a sweat you can work up in just 5 minutes. Short and sweet can 100% still deliver an effective workout. Our Pilates coach and the trainer behind Kic’s Spicy Pilates Series, Kika, said, “Mini workouts are short, but that doesn’t mean they’re easy. They can be fiery, fun, and packed with all the good stuff you love about Pilates — building core strength, focusing on form, improving posture, and, best of all, they’ll still leave you with that amazing post-workout buzz, all in a quick little burst!”
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Sustainable habits are key
There’s so much power in keeping things simple and achievable. When it comes to movement, we’ve been conditioned to think more is more. But the truth is, consistency is where real change happens. Psychologist Bec McWilliam said, “Sustainable habits are built on consistency, not intensity. Small steps, taken regularly, create lasting change without overwhelming the mind or body. Short and consistent workouts can lead to a boost in dopamine, serotonin, and endorphins, and can improve metabolic health.”
I find that incorporating mini Pilates or mini workouts in my day is a really sustainable way for me to get movement in without the pressure. The perk of minis is that you can stack them when you have more time, or as your energy and strength increase.
Give me that energy boost
Don’t get me started on the energy boost I get from a mini Pilates workout. It’s like a cheeky shot of coffee, any time of day. I always try to listen to my body when it tells me to rest, but for those mornings where I can’t tell the difference between my body actually needing rest vs a bit of that ‘cbf’ mentality – I’ll spend 5 minutes on the mat and quickly work out whether or not I should stack it with another mini flow or stop from there.
“Pilates, even in short 5-15 minute sessions, is a powerful way to boost your energy. These quick workouts activate key muscle groups, improve circulation, and engage your core, which helps increase oxygen flow to your body and brain. By focusing on controlled, mindful movements, Pilates also reduces built-up tension, allowing for a release of stress. This combination of muscle activation and mental focus not only strengthens the body but also provides an immediate energy lift, leaving you feeling more alert, balanced, and ready to tackle whatever comes next,” said Kika.
When life feels really full, let your workouts go mini.
Sign up to the Kic app today for a seven day free trial and give one of Kika’s new spicy mini Pilates sessions a go!
