How to Train
Without Burning Out
If working out isn’t part of your usual routine, starting can feel like a Herculean task.
You tell yourself, “I should really start exercising...”
Then the reality hits: dragging yourself to a gym, sweating through an hour-long workout, and then another hour of locker room logistics. Who has that kind of free time?
Not you. Not me. Not anyone with a life.
Daily gym sessions? Out of the question.
Two or three times a week? Sure, but let’s be real: the results will be slow. Too slow to keep you motivated. You’ll quit after a month, tops. And that gym membership? Straight to the Hall of Forgotten Subscriptions.
And then there’s the pervasive myth that to get your dream body, you need to spend two hours a day, seven days a week, killing yourself in the gym.
Spoiler alert: That’s a lie.
that over-the-top workout grind? It’s not the only way.
What if you could actually enjoy working out and see results without killing yourself? No walking out of the gym looking like a melted popsicle.
Of course, if you’re a pro athlete or training for a competition, then yeah, you need that kind of intensity. But if your goal is simply to stay in decent shape, a little goes a long way. Welcome to the magical world of workout microdosing.
It’s a rising trend that influencers like Hailey Bieber and publications like Poosh are all over. And I’m here for it because I’ve been microdosing my workouts long before it was cool.
My Journey to Microdosing
First, full disclosure: I work out every day. Seven days a week.
But here’s the catch: I mix it up. Cardio one day, strength training the next, then yoga, stretching, or foam rolling to keep things balanced.
Back in the day, though, even a simple workout felt like a major production. I had to block off at least an hour. And even though I work out at home (no commute, no schedules), it was still draining just to get started.
I’d follow video workouts led by professional trainers, but halfway through, I’d be bored out of my mind. Why? Because half the session was just them talking. Yeah, great tips on form, but after a while, I didn’t need constant reminders about how to do a proper squat.
So I started trimming the fat. Literally.
Now my workouts are about 30 minutes of actual effort. No fluff, no filler. And guess what? It’s so much easier to show up for half an hour than to psych myself up for a full hour of torture.
The Magic of Microdosing
The concept is simple: work out in small, manageable chunks.
Science backs it up: 20-30 minutes a day is plenty to maintain a healthy body.
If you’re doing something like Pilates, you might stretch it to 40-45 minutes, but even then, it’s still not a full hour.
Barre, strength training, yoga, stretching, foam rolling, aerobics—you name it. With consistent effort, even short workouts yield results. I’ve tried it, and spoiler: it works. Influential trainers agree.
Why Microdosing Works
- It’s mentally easier. No more groaning about a huge time commitment.
- It’s time-efficient. You get in, get it done, and move on with your day.
- It’s effective. Short sessions force you to focus, so you actually try instead of phoning it in.
- It’s fun. Blast your favorite playlist and make it your vibe.
And here’s the kicker: microdosing doesn’t just happen in a workout space. You can sneak exercise into your daily routine. Squats while cooking dinner? Sure. Arm raises with dumbbells for five minutes a day? Your biceps will thank you.
Pro tip: Cleaning counts as exercise. Yep, mopping the floor can double as cardio if you engage your core and move with intention. Multitasking for the win.
But Wait — Discipline Required
Let’s be real: even 20 minutes a day can feel impossible if you’re not in the right headspace. If you’re someone who struggles with sticking to a plan, microdosing workouts won’t magically solve that.
But if you can commit to those bite-sized bursts of effort? You’ll be amazed at the results.
So stop overthinking it. Start small, stay consistent, and build from there. Before you know it, you’ll be a microdosing fitness guru. Or, at the very least, not dreading your workouts.
And honestly, isn’t that the dream?
