Struggling to fit workouts into your busy weekday schedule? You’re not alone—and health experts say the “weekend warrior” approach might still offer significant benefits for your body and brain.

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity each week. For some, that means carving out 30 minutes a day from Monday to Friday. But for others balancing packed schedules filled with work, commuting, childcare, or studies, daily workouts can feel nearly impossible.

Enter the weekend warrior: someone who concentrates most, if not all, of their exercise into one or two days—typically over the weekend. Whether it’s a long hike, a pickup game of soccer, or an intense gym session, these bursts of activity may be just as effective as spreading exercise throughout the week.

“Getting at least 150 minutes of physical activity per week is broadly associated with improved health and lower risk of disease,” said Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital. His research suggests that even when physical activity is concentrated on the weekend, the benefits are comparable to more regular patterns.

In fact, studies show that weekend warriors enjoy many of the same health perks as those who exercise more routinely. From better heart health to lower risks of chronic conditions, this pattern appears to support overall wellbeing. Khurshid’s most recent findings indicate that both weekend and regular exercisers had reduced risks for over 200 diseases.

And it’s not just physical health. A 2024 study published in the British Journal of Sports Medicine found that weekend warriors had a significantly lower risk of developing neurological and mental health conditions like dementia, Parkinson’s disease, depression, and anxiety—compared to those who exercised less than 150 minutes per week.

So, how can people make the most of their weekend workouts? Experts offer a few practical tips:

Build a routine that works for you. “It’s about doing the best you can in a way that’s fun and exciting,” said Dr. Brad Donohue, a psychology professor and sports performance expert. Whether it’s playing sports, taking a dance class, or going for a long walk—what matters is finding joy in the activity.

Listen to your body. While weekend workouts can be intense, it’s important not to overdo it. Khurshid advises ramping up activity gradually and paying attention to how your body responds.

Make it social. Getting family and friends involved not only makes exercise more enjoyable but can also increase motivation and consistency, Donohue noted.

Focus on the experience, not the outcome. Fixating on results—like losing weight or hitting a personal best—can lead to frustration or burnout. Instead, celebrate progress and stay present in the moment.

Stay mindful of sedentary time. Even active individuals can be at risk if they sit for long hours. Minimizing inactivity during the week is crucial for long-term heart health, Khurshid emphasized.

Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is Gomukhasana.

Gomukhasana, or Cow Face Pose in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind.

How Does It Benefit Your Body?

Eases Sciatica Pain

This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better.

Good for High Blood Pressure

Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers.

Helps Reproductive Health

Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function.

Fixes Stiff Shoulders and Posture

If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time.

Makes Hips More Flexible

This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy.

Reduces Stress and Worry

Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace.

Step-By-Step Guide On How To Do It

1. Start sitting in Dandasana (Staff Pose), with your legs straight out in front of you.
2. Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.
3. Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.
4. Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.
5. Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.
6. Your right knee should now be on top, and your left elbow pointing up.
7. Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.

Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. Yoga, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.

From Acute Injury to Chronic Pain

Acute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.

Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.

Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.

Why Movement Matters

Despite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.

Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.

Breaking the Cycle of Fear and Catastrophizing

Chronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.

Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.

The Importance of Social Support

Social isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.

Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.

Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.

If you've ever skipped a workout because the gym was packed, noisy, or simply overwhelming—you’re not alone. For many, the thought of battling for machines or navigating crowded locker rooms is enough to kill any motivation but what if you could ditch the gym entirely and still get in a powerful strength workout? Mini strength workouts are short, efficient routines are gaining popularity for one simple reason they fit real life.

On your busiest days, you probably don’t have an uninterrupted hour to dedicate to strength training. But what about five minutes before your morning meeting? Or the 10 minutes after putting your kids to bed? These “movement snacks”, as trainers now call them are not only doable, they’re highly effective. Whether you’re in your living room, a quiet corner of the office, or even a hotel room, you can squeeze in these science-backed mini sessions without needing a single piece of equipment.

You may wonder: can five- or ten-minute bursts of exercise really make a difference? According to a 2023 meta-review in Sports Medicine, yes. Researchers compared the effects of traditional long workouts to shorter, accumulated ones spread throughout the day. The results? No significant difference in outcomes like blood pressure, fitness levels, and glucose control.

In fact, in some cases, mini workouts outperformed longer sessions in metrics like LDL cholesterol and body mass. These short bursts help stimulate metabolism, improve cardiovascular health, and deliver the same caloric expenditure as longer routines—provided they're spread out within the same 24-hour period.

What’s more, short workouts release endorphins, break up sedentary time, and help you build consistency—without the dread of a full workout session.

10-Minute Upper Body & Core Blast

This high-rep, low-equipment circuit alternates between face-down and face-up positions to maximize engagement while minimizing fatigue. The continuous motion targets core and upper-body strength efficiently.

How It Works: Complete the following exercises in order for the reps listed. Repeat the circuit for 10 minutes.

Plank Shoulder Taps – Builds shoulder stability and core strength

Leg Raises – Targets the lower abs

Pike Push-ups – Challenges the shoulders and arms

Hollow Hold Rocks – Deep core activation

Mountain Climbers – Cardiovascular and core workout

Bicycle Crunches – Oblique strengthening with a cardio twist

This circuit is perfect for early mornings or post-work stress relief. You’ll feel it immediately—and that’s the point.

Total-Body Reset in 10 Minutes

When you're short on time but want a full-body burn, this circuit covers every major muscle group with fundamental, effective moves. It's grounded in functional training and requires no fancy equipment.

How It Works: Perform each move for 30 seconds. Complete 4 rounds.

Bear Crawl – Activates core, shoulders, and quads

Sumo Squats – Glutes, inner thighs, and hamstrings

Hand-Release Push-ups – Builds explosive power and chest strength

Alternating Lunges – Functional lower-body movement

Reverse Plank Hold – Core and posterior chain activation

This workout is ideal when you want to feel strong, centered, and energized—all in the time it takes to heat up your coffee.

Why Mini Workouts Beat Gym Burnout?

Traditional gym sessions can sometimes feel like a chore. The prep, the commute, the crowd—it’s a lot. Mini workouts cut the fluff and deliver pure results in a fraction of the time. Plus, they empower you to take back control of your routine. No need to wait for machines or plan around gym hours. All you need is your body—and a little discipline.

Even more importantly, mini workouts promote consistency. You're far more likely to squeeze in four short sessions throughout the day than to commit to one long, draining gym workout. And that consistency? That’s what changes your body over time.

How To Build Your Personal Mini Workout Routine?

The beauty of mini workouts lies in their flexibility. You can stack a few throughout the day—say, 10 minutes in the morning, 10 at lunch, and another 10 after work—and reap similar benefits to a continuous 30-minute session. Listen to your body, mix in cardio and strength, and vary the muscle groups you target. Think of it as fitness snacking—only without the guilt.

You don’t need a gym membership—or even a full hour—to get stronger, healthier, and more energized. These mini strength workouts are not just alternatives; they’re power-packed solutions designed for real people with real lives. Whether you’re on a lunch break or escaping a packed gym, these 10-minute routines bring strength training home, office, or wherever you are.