The 5-minute workout for when you have no time or energy

Do you ever look at yourself from the outside and think: "Honestly, how can you not even find 15 minutes to exercise? It's good for you. You'll love it afterwards!"

And then you promise yourself that tomorrow, THEN you'll do it. You just have to get to the other side of the project that is swallowing all your mental capacity.

I'll be the first to admit that I get like this in busy periods, when the logistics of two children and work take turns, and I catch myself holding my breath from one to-do to the next. And I even work with training and health. You can get tired of yourself.

Physical activity was not part of my childhood, so exercise is not the coping mechanism I naturally reach for when I need a break. It is something I have learned, and something I have to remind myself of regularly. If I go too long without a routine, it is really hard to get back into it.

I am far from the only one. Hardly a day goes by without a message that reads something like: "Anna, I really can't even find 15 minutes for myself."

The most important thing I say to myself is: "It's a phase. It's okay. What's the least I can do right now?"

The worst part is beating yourself up

When I scold myself for not pulling myself together, I quickly become convinced that I don't have my own best interests at heart. That is NOT true. And suddenly my beloved kettlebell training turns into a chore instead of something I love. (And I hate chores.)

So I don't let my mind go there. I accept that there are periods in life when other things matter more than training. That doesn't mean training disappears. It means it changes size.

Training as a daily vitamin pill

I have started to see training as my daily vitamin pill: a small dose that helps me cope with everything else. Like brushing my teeth, but for my body. It keeps my muscles, bones, tendons, joints, circulation and not least my brain in working order.

It is not a way to remodel my body. It is not a way to earn my food. It is a very effective button I press to make the systems in my body work better, inside and out. The fact that it also makes me feel lighter and more energetic is something I'm not complaining about.

My damage control plan: 5 minutes, no discussion

I have learned to put my thoughts about the perfect programme on standby (they can drag on for months) and do something small RIGHT NOW to build momentum. I practise saying: "While I'm thinking, I'll just do this today."

My damage control plan is an absolute minimum of 5 minutes of training a day, everything included. It is not up for discussion. I can always argue with myself after the 5 minutes.

The trick is to decide in advance what the 5 minutes contain, so you don't spend them choosing. It could look like this:

• One minute to wake up the body: roll your shoulders, circle your hips and take a few slow breaths.
• Three minutes of strength: one or two exercises that use big muscle groups, for example kettlebell swings or squats, with short breaks.
• One minute to land: slow down, breathe out and notice how your body feels now compared with before.

If you have more energy once you've started, you can always continue. But you never have to.

Why micro-training works when life is full

• You get it done and get on with your day. It IS only 5 minutes.
• You're reminded how good training is for you, without needing a big, elaborate plan.
• You feel your body again and become more at home in it.
• You keep the habit alive, so it is much easier to scale up when life calms down.
• You get a lift in energy that goes beyond coffee, sugar and energy drinks.
• Your mood and motivation get a boost, because you have proved to yourself that you can get going.

Short sessions also add up. Frequency often matters more than duration: one long workout a week sends your body one message to get stronger, while 5 minutes every day sends it seven.

What's the least you can do today?

Next time you hear yourself say "I don't have time", change the question. Not "How do I find an hour?" but "What's the least I can do right now?" Very often the answer is 5 minutes. And 5 minutes done beats 45 minutes planned.

STRONG THINGS, Anna's digital strength club, is coming in English. Join the waitlist to be the first to know.