12 one-minute exercises to do for a longer life, according to personal trainers

Increasingly research shows micro workouts, that get your heart rate up for just a minute, are efficient routes to a longer life 

If you struggle to find the time or motivation for exercise, take heart from the finding, reported this month, that just one minute of vigorous activity a day could help you live longer.

The study, led by Professor Emmanuel Stamatakis of University of Sydney, which is awaiting peer review, looked at the impact of so-called VILPA (vigorous intermittent lifestyle physical activity) – where exercise is incidental and incorporated into your day to day life, such as stair climbing, carrying shopping, uphill walking, power walking or playing tag with your kids. “VILPA is a bit like applying the principles of High-Intensity Interval Training (HIIT) to your everyday life,” Stamatakis has previously said.

Using a large sample of over 3,000 American adults who reported doing no structured exercise, the frequency and duration of VILPA bouts were measured using wearables. Those who partook in even five to six bouts of 10 seconds of VILPA a day were associated with a lower risk of early death over the next almost seven years compared to those that did none. This follows Stamatakis’s previous research, drawing on data from the UK Biobank, which found four minutes of VILPA a day was associated with reduced cardiovascular and cancer risk.

In the UK we are recommended to undertake 150 minutes of moderate intensity activity or 75 minutes of vigorous activity a week (or an equivalent combination of the two).

A growing number of experts argue in favour of building micro workouts or ‘exercise snacks’ throughout the day to raise your heart rate more frequently and boost your mood. “Moving our body throughout the day is more important than ever now,” says personal trainer and breathwork specialist Jess Parkinson – particularly if you spend most of it hunched over a laptop. “These short bursts of high intensity movement can help us get out of our heads, connect us to our breathing and give us a boost of energy.”

Here are some expert-approved ideas to get you moving that are guaranteed to get your heart rate pumping. Each lasts just 60 seconds.

Skipping

“The playground throwback is one of the most efficient cardio moves you can do,” says Nicole Chapman (@iamnicolechapman), personal trainer and founder of the Power of Mum fitness app that offers home workouts for mums. “Research shows even 30 seconds of skipping pushes your heart rate into the ‘vigorous’ zone. Over time, it can improve cardiovascular fitness (VO₂max), build stronger bones, sharpen coordination, and even boost brain function – all in less time than it takes to boil the kettle.”

Power plié minute

“This is a fiery barre-inspired combo of strength, mobility, and cardio in under a minute,” says Catie Miller (@catiemiller), founder of Barre Series. “Stand tall with your feet wider than hips, toes turned out. Lower into a plié and pulse down for 20 seconds. Add heel lifts (right/left/alternating) for another 20 seconds. Finish with explosive jumps out of your plié for the final 20 seconds.”

Mountain climbers

Mountain climbers are an explosive bodyweight exercise that builds core, arm and shoulder strength, while improving balance, coordination and cardio endurance. “Start from all fours and then extend one leg and then the other behind you into a full plank,” instructs Parkinson. “Push down into the floor and alternate bringing one knee and then the other to the chest. Keep control or for added spice ‘run’ with the legs making it more energetic and bouncy.”

Kitchen dance sprint

“Stick on your favourite upbeat song and dance flat-out for one chorus,” suggests Chapman. “It’s impossible not to smile, and the fast movement gives you a mini cardio workout while the body movement acts like kinetic therapy – shaking stress out of your system and lifting your mood. Think of it as fitness and stress relief rolled into one.”

Heel bounces

“Imagine you have springs on the bottom of your heels,” instructs Parkinson. “Bounce up and down, allowing the arms to swing naturally with you. You can even let the toes lift off the floor, turning them into little jumps too. You’ll be feeling your heart rate increasing and your calves and thighs burning in no time.”

Step-ups on the stairs

Stairs “are free gym equipment sitting in your house,” according to Chapman. “Take them as fast as you can on one step (holding on to the handrail), or climb the whole flight up and down for a minute. Either way, you’ll strengthen your legs, glutes, core and boost your heart health – these regular stair bursts can improve fitness in weeks.”

Play shuttle runs with your kids

Yes, they’re inspired by those dreaded bleep tests in PE, but Chapman assures: “those quick back-and-forth sprints are gold and athletes swear by them. Studies show short, vigorous bursts like this can cut the risk of heart disease and even extend life expectancy. They build speed, agility and aerobic fitness. Make it a family race in the garden or hallway and suddenly it feels like play, not exercise.”

Barre bursts for arms and core

This sequence will elevate your heart rate while also sculpting arms and engaging the core, according to Miller. “Stand with feet directly under hips and soften knees. For 20 seconds: extend arms out from the shoulders and draw controlled circles. Start large with resistance, then shift into smaller, quicker circles in both directions. For 20 seconds: ‘barre boxing’ — rapid punches across the body with a strong exhale. For 20 seconds: high knees with arms overhead in a strong V.”

Farmer’s carry

Simply grab your heaviest shopping bags, a heavy backpack loaded with books, or dumbbells if you’ve got them and pace around the garden or living room for one minute, instructs Chapman. “This simple move builds total-body strength (arms, legs, grip and core) while giving you a mini cardio workout. It’s practical and powerful – a personal favourite of mine,” she says.

Squat jumps

To really feel the burn, explosive plyometric movements like squat jumps work the glutes, hamstrings, quads, calves and core. “From standing, squat down so the hips are just below the knees and then power through your legs to jump up into the air. Land back into the squat shape and repeat,” Parkinson explains. “If it’s too strong, stay grounded and do air squats, bending and stretching through the legs and feeling the burn!”

Laundry relay

Turn chores into cardio, suggests Chapman. “Instead of carrying the laundry basket once, grab one item at a time and dash to the washing machine (bonus points if you get the kids to help too). It gets your heart pumping while ticking a job off your list.”

Relevés to hops

Miller suggests another ballet-inspired movement to raise your heart rate, build strength and tone the lower body. “For 30 seconds: rise onto the balls of your feet and lower with control (relevés) to warm up calves and ankles. For the next 30 seconds: progress into light, quick hops in place, like skipping rope without the rope. Smooth transition from strength to cardio that gets the heart rate up safely.”