Sure, it's not hard to find definitions, but I'm finding them contradictory (thanks, Internet).
Micro-workouts, also referred to as high-intensity interval training (HIIT) exercises, involve engaging in several sets of short bursts of exercise, followed by a rest period. Usually, sessions last between 10 and 30 minutes in total, including warm up and cool down.
Microworkouts are quick strength moves that you do throughout the course of the day. They can take a few seconds or a few minutes, they can be structured or unstructured [...]. These brief, at home workouts don’t seem like much while you’re doing them, but the effects compound over time.
Armed with the insight [that] no workout is too short, and any kind of movement delivers a health and fitness benefit, you can elevate microworkouts to the forefront of your fitness plan. Reject the all-or-nothing mentality that causes you to fail with fitness commitments because you get too busy with work and life. We all have time for a set or two or three of deep squats during the workday or during leisure time.
At my age/health, I'm not up for Tabata-pushups. :) So the second definition feels better. But I'm still not clear on what you have to do to get any benefits from it - do X low-intensity pushups (well, I'm at the wall-pushup stage) divided over 10 hours? Or do Z high-intensity pushups every 2 hours, reaching the point of failure each time?
Granted, MarksDailyApple proposes that any activity is good, as it breaks up periods of inactivity. So by benefit, I'm really thinking of getting stronger/making progress towards harder exercises (like getting from wall-pushups to, you know, actual pushups). It's not clear to me how that type of microworkouts, will work for progression, assuming it does.
I will admit I don't really understand the whole equation for sets/reps/intensity/time yet, so this is just another solution to an equation that already confuses me. :)