By Arthur A. Burley 
The cumulative exercise done over a day is just as effective as a single session. Trust the science, not our words.
Mini workouts are a great way to get exercise in your day, but you may struggle to find the time to do them for 30-45 minutes. These shorter sessions can replace one longer workout by breaking down a long workout into smaller sessions.
It is possible to wonder if multiple mini-workouts are as effective as one session. The answer is YES. Research shows that you don’t need to do all of your exercise at once to make a difference in your daily life. It’s just as effective to move throughout the day.
How much exercise is sufficient?
The Centers for Disease Control and Prevention (CDC), along with its Physical Activity Guidelines for Americans recommend that adults aim for at least 150 minutes of moderate-intensity cardio exercise weekly. Or 75 minutes of vigorous-intensity cardio exercise.
Strength training should be done at least two days per week, according to the CDC. These sessions should be focused on total-body exercises that target the major muscle groups.
Many people adhere to a routine that involves one long workout per day in order to meet these guidelines. You can break up a longer workout into smaller sessions to get the same benefits, and still manage the recommended time.
SUMMARY
Each week, aim for 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity aerobic exercise). Weekly strength training should be done for at least 2 days.
Mini workouts
Your overall health can be improved
Multiple studies have demonstrated that exercising in shorter, more frequent bouts of activity of at least 10 mins per day has similar results to performing the same exercise over a continuous period.
One review of 19 studies that included 1,080 participants showed no difference in accumulated and continuous exercise for high blood pressure or cardiorespiratory outcomes.
It’s easier to fit in the day
Research shows that increasing your physical activity throughout the day can be just as beneficial for improving your health and fitness than doing one workout. However, it is important to give each a similar amount of time.
May increase exercise adherence
To stick with an exercise program for a long time takes patience, persistence, motivation, and a lot of willpower.
Many people give up on exercising before they see the results. It is possible to stick with a routine by having shorter sessions during the day.
A study from a previous time found that short bursts of activity, lasting around 10 minutes each, are just as effective in encouraging exercise adherence and weight reduction as one long bout.
Improve your mood and brain health
One study actually found that those who did a 10-minute bout brisk walking were more likely to be successful in their exercise. Meditation The participants reported a higher level of happiness than those in the inactive control group. Can help lower blood pressure
Gaesser and his associates conducted a small study that compared the effects of aerobic exercise and continuous exercise on 24-hour blood pressure.
The researchers found that three 10-minute walks in the morning, midday and late afternoon lowered blood pressure better than one 30-minute walk for prehypertensive people.
It’s easier to exercise at higher intensities
It is difficult to maintain a high level of intensity for long periods of time, even for experienced athletes.
This is why short exercise sessions are so appealing to all fitness enthusiasts. You can exercise at higher intensity and for longer periods of time, but it is easier or more comfortable to do so.