One of the biggest roadblocks to exercise isn’t ability—it’s time. Many people feel like if they can’t commit to a full hour, it’s not worth doing at all. But fitness isn’t an all-or-nothing game.
The truth? Short, targeted workouts can be just as effective—sometimes even more so—than longer sessions. It’s all about finding the right balance for your schedule, energy, and goals.
A Smarter Approach to Workout Time
This winter, when unusually cold temperatures kept some of my in-person students away, I decided to experiment. Instead of our usual 50-minute classes, we switched to a high-intensity 30-minute session with an optional 15-minute add-on.
The format was simple:
– 30-minute high-intensity workout – ending with a 4-minute mobility set to ensure a proper cooldown.
– Optional 15-minute add-on – for those who had the time and wanted a little more.
The result? More consistency, more flexibility, and fewer skipped workouts.
Some students found that 30 minutes was their perfect “sweet spot”—long enough to get results, but short enough to fit into a busy day (or avoid getting too cold in winter!).
Others, especially those using the Water Exercise Coach App, appreciated how a shorter workout could fit into their routine—before work, on a lunch break, or even as a mid-afternoon energy boost.
The Power of a 15-Minute Add-On
Some days, you have extra time. Other days, you need to adjust. Having the option to add just 15 minutes makes all the difference.
That’s why we’ve introduced short, targeted workouts inside Wavemakers—designed to give you flexibility while helping you build strength, mobility, and confidence.
This month’s highlight? A brand-new Deep Yoga: Strength & Stability session (just 4 minutes long!).
Try This Mini Yoga Sequence for Strength & Stability
This short but powerful sequence blends three movements that build strength, balance, and control:
- Mountain Pose – Engage your core and focus on posture.
- Warrior II with a Side Lean – Build lower-body stability while improving range of motion.
- Chair Pose with Leg Extension Option – Activate the legs and core for a strong finish.
Watch a segment of this workout on YouTube:
Why Yoga After a 30-Minute Workout?
Adding a short yoga session after your main workout can supercharge your recovery and benefits:
- Enhances flexibility – Warm muscles stretch more easily, helping improve range of motion.
- Supports recovery – Helps bring your heart rate and breathing back to resting levels.
- Boosts relaxation – Shifts your body into “rest and recover” mode, great for unwinding before bed.
The Takeaway: Balance Work and Recovery
You don’t need an hour-long workout to make progress—you need a plan that works for you.
By combining 30 minutes of focused, effective exercise with an optional short, targeted add-on, you can:
- Get stronger and more flexible.
- Stick to your workout routine, even on busy days.
- Feel energized instead of exhausted.
So, what’s your workout sweet spot?
Experiment, adjust, and find what feels best for you. The key to success isn’t working out more—it’s working out smarter.
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Thanks to Lori Sherlock for her expertise in this article, originally a lesson from inside Wavemakers Pro. Lori is a Wavemakers mentor coach who creates workouts and masterclasses for Wavemaker Pros. Learn more about her work here.