1-minute Workouts for business travelers, nomads and expats
Built for people who sit long hours
Short movement workouts you can do anytime, anywhere
How it works
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Answer a short setup quiz
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Get your 30-day MicroDosing Plan
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Stay active. Move anytime, anywhere
Designed for efficient movement anywhere
Long flights, working from hotels, and extended sitting can make the body feel stiff and disconnected - not because something is “wrong,” but because movement has been missing from the day.
MicroDosing Training (MDT) is built around a simple idea: small amounts of movement, repeated during the day, are easier to sustain in a mobile lifestyle than relying on a single long training session.
MDT uses 1-minute workouts, repeated 2–5 times a day, to help you move more often and gently break up long periods of sitting.
No pressure. No guilt. Just movement that fits your day.
Each plan is structured around:
Your travel style
and movement experience
Your available space and environment (indoor or outdoor)
Your movement goals (posture, mobility, flexibility, balance.)
What Is the MicroDosing Training?
The MicroDosing Plan is ready-to-use movement framework created for business travelers, digital nomads, and expats who spend long hours sitting and want a simple, structured way to move more throughout the day.
A daily plan built around 1-minute workouts, repeated 2–5 times per day, designed to support posture, mobility, balance, and strength.
Exercises selected from our library of functional movements, adapted to your environment (hotel room, small indoor space, or outdoors).
Clear instructions, visual cues, and progression tips so you follow with zero guesswork.
Smart personalization: based on your quiz selections, the system delivers the most relevant version of the training plan, and we continually improve it using anonymized feedback.
Instant delivery: your PDF arrives within minutes of checkout, ready on your phone, tablet, or as printable version.
It is intentionally old-school by design:
No app to Install
No monthly subscription
No screen dependency
Distraction-free
Printable & off-screen
The new approach transforms the idea of “quick workouts” into a thoughtfully structured MicroDosing Training system — short, focused routines that help you stay mobile and active, no matter where you are.
Hi, I’m Archie, 47 y.o.
I hold a Master’s degree in Sport Science (M.Ed) and NASM certifications, with a focus on biomechanics and human physiology.
For over 15 years, I’ve worked in the fitness and health industry, founding functional gyms and leading MetaLab Consulting, where I guided hundreds of clients in developing better movement habits and sustainable training practices.
My focus is aging, functional movement and making training practical in real life.
Built by family, powered by science and art
Hi, I’m Elizabeth, 34 y.o.
I’m a choreographer and lead teacher working with advanced dance groups and professional performers.
As a professional stretching instructor and 2022 “Best Teacher” award winner at the International Dance Festival, I bring the artistic side of movement, flow, expression, and precision.
Fitness is not only about muscles, it’s about coordination, balance, and intelligent control.
Together, we’re not just professionals - we’re family.
MicroDosing Training was born from that insight, a blend of science-based structure and artistic movement intelligence, designed to work anywhere.
MDT is more than a fitness plan. It’s the system we built for ourselves and now share with others.
Our mission: to reshape how people approach daily movement by introducing simple, structured micro-workouts that fit naturally into modern travel and work life.
Want to learn more about our background and philosophy? Visit the full About Us page.
We met in 2019 and quickly discovered a shared interest in movement, travel, and building a life that doesn’t depend on fixed routines. As frequent travelers and remote workers, we understood how easily structure disappears on the road.
MicroDosing inspired by movement research
Uninterrupted sitting has unique effects independent of workouts.
Ekelund et al., 2016: Large population studies show that long daily sitting time is a distinct behavior, not fully offset by exercising later in the day. Translation: Daily movement patterns matter, not just scheduled workouts.Short movement breaks change how the body responds to sitting.
Dunstan et al., 2008: Brief light-intensity activity breaks during sitting periods influenced metabolic and circulatory responses compared to continuous sitting. Translation: Even very short movement breaks can meaningfully interrupt long sitting.Very short bouts of activity can stimulate adaptation.
Jenkins et al., 2019: Research on “exercise snacks” shows that brief, repeated efforts can influence strength and aerobic capacity when practiced consistently. Translation: Duration isn’t everything frequency matters.Brief activity breaks influence alertness and work engagement.
Pronk et al., 2012: Workplace studies observed changes in perceived energy, comfort, and productivity when sitting was regularly interrupted. Translation: Moving briefly during the day often supports better work flow.Short movement bouts influence attention and mental readiness.
Pontifex et al., 2019: Reviews in neuroscience literature show acute physical activity can influence attention and executive processes shortly after movement. Translation: A brief movement break can help reset focus between tasks.Interrupting sitting is linked with perceived work performance.
Straker et al., 2013: Applied ergonomics research found that workers who regularly broke up sitting reported better concentration and lower perceived fatigue. Translation: Brief movement can support sustained work capacity.Short, structured daily routines have long been used in practice.
Royal Canadian Air Force 5BX Plan (1965): A minimalist daily bodyweight routine was designed to maintain general physical readiness in diverse environments. Translation: Consistency and simplicity travel well.Recent studies explore how movement breaks and training interact. Chang, Sabag & François, 2025: Research comparing interrupted sitting, structured exercise, and their combination suggests different but complementary effects. Translation: Micro-movement and training can coexist, not compete.
Movement guidelines increasingly address sitting time.
WHO Guidelines, 2020: Public health guidance acknowledges prolonged sitting and encourages regular movement of any intensity throughout the day. Translation: Any movement is better than none.
Made for people who:
Spend long hours sitting while working or traveling
Want movement that fits into busy, unpredictable days
Prefer short, simple routines over long workouts
Travel often, work remotely, or live between time zones
Want a calm, pressure-free way to stay active
Like structure, but not rigid schedules
If you’re unsure, start with the quiz, it helps clarify whether MDT aligns your lifestyle. Still have questions? Scroll to the next section for the most common answers.
FAQs
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After you complete a short setup quiz, the system selects the most relevant version of the 30-day MDT framework based on your travel style, available space or equipment, and movement preferences. You then receive a structured PDF plan designed for practical use.
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You’ll receive your plan via email within minutes of purchase. Everything is digital, no waiting.
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No problem. Every MicroDosing Training plan is designed with minimal or no equipment in mind. Sessions can be done in hotel rooms, airports, outdoors, or wherever you are.
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Yes. The framework includes level-based variations so you can choose options that match your movement experience and comfort level.
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Not at all, while the MDT program is designed for business travelers, digital nomads and expats in mind, it’s equally effective for anyone who struggles to fit traditional workouts into a busy-moving, variable or unpredictable lifestyle. Whether you’re on the road, working across time-zones, commuting long hours or simply juggling work from home, family, travel, our MicroDosing Training system adapts to you.
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It’s up to you. The core concept is flexible: short 1-minute micro-workouts repeated 4-5 times daily. You’ll get an outlined 30 days plan. You can follow it at your own pace and use as long as you need.
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That’s expected. You set your own “micro-dosing” moments, the plan remains valid no matter where you are or when you land.
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Because the plan is a digital product delivered to you instantly, it is non-refundable once delivered. Refunds are only available if you were charged and did not receive your plan within 7 days, or the delivered plan is corrupted or incomplete. (See our full refund policy for details.)
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We support you. If you hit any issues, just contact us via email. Depending on your plan, you may also have access to additional support such as community access, video guidance, or 1-on-1 feedback.
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This is a one-time purchase, you pay once and receive your personalized PDF program instantly via email. There are no ongoing subscription fees and no automatic renewals. Once you have your plan, it’s yours to use whenever and wherever you like.
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Yes. Each MDT session is built around a focused 1-minute movement sequence. Research exploring frequent activity breaks suggests that short, repeated movement throughout the day can complement longer workouts. MDT uses this principle to make movement easier to integrate into busy schedules.
Depending on your environment and how your body feels, especially in colder conditions you may choose to add a brief 60-90 second preparation movement (warm up) before the main exercise. The goal is simple: feel ready, then move.
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Your first plan covers 30 days. After that, you can refresh, upgrade, or continue with a new version based on your feedback and goals.
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No. MDT provides general movement guidance for wellness and everyday activity only. It does not provide medical advice, diagnosis, or treatment. If you have a medical condition or injury, consult a qualified healthcare professional before starting.
