The benefits of physical activity are numerous, and in fact, getting regular exercise
is one of the best things you can do for your health. But when you live a busy life (which we all do), setting aside an hour a day seems impossible. Sometimes even a 30 minute workout just isn’t feasible.
If you’re incredibly short on time, here’s some incredible news: There is overwhelming evidence that exercising for even 10 minutes a day can make a huge difference in your health and fitness level.
The evolution of exercise
If it seems like you’ve been given different exercise advice throughout your life, you’re not wrong. Determining the minimal dose of exercise to recommend to the public is no easy task, especially since we are all so different. But there was a time when no one ever would have believed that a 10 minute workout could make a difference.
There is an ongoing debate on the effectiveness of short workouts and whether or not longer is better. We do know that short bursts of high intensity interval training can be more effective than 45 minutes of moderate cardio, but longer workouts can help us build endurance. Ideally, we could do both — a couple of lengthy sweat sessions every week mixed in with a couple of short workouts leads to long-term fitness.
But many of us simply don’t have the time for long gym sessions. And the good news is, thanks to the popularity of HIIT workouts, we really don’t need them to be fit.
The Study
There is an ongoing debate on the effectiveness of short workouts and whether or not longer is better. We do know that short bursts of high intensity interval training can be more effective than 45 minutes of moderate cardio, but longer workouts can help us build endurance. Ideally, we could do both — a couple of lengthy sweat sessions every week mixed in with a couple of short workouts leads to long-term fitness.
But many of us simply don’t have the time for long gym sessions. And the good news is, thanks to the popularity of HIIT workouts, we really don’t need them to be fit.
The 10 Minute Transformation
There is an ongoing debate on the effectiveness of short workouts and whether or not longer is better. We do know that short bursts of high intensity interval training can be more effective than 45 minutes of moderate cardio, but longer workouts can help us build endurance. Ideally, we could do both — a couple of lengthy sweat sessions every week mixed in with a couple of short workouts leads to long-term fitness.
But many of us simply don’t have the time for long gym sessions. And the good news is, thanks to the popularity of HIIT workouts, we really don’t need them to be fit.
Proof that 10 minutes is all you need
Despite the mounting evidence, it can be difficult to believe that anyone could get into shape in just 10 minutes a day. But it happens. Renata Zajac lost 12 pounds and 17 inches in a mere eight weeks just by cleaning up her diet and doing 10 minute workouts. In addition to dropping weight quickly, Zajac noticed she was able to run up the subway stairs faster and felt more confident walking into work meetings.
Make the most of those 10 minutes
While it’s true that any exercise is better than none, if you’re hoping to lose a few pounds or get into better shape, you’ve got to make the most of your time. That’s why HIIT workouts are so effective — they often work several major muscle groups at once. Plus, they tap into your body’s reserves of fat, which elevates your metabolism for hours.
A 10 minute workout you can do anywhere
Not only are 10 minute workouts effective, but in some cases, you don’t need any equipment or room to complete them. Ben Greenfield, fitness and triathlon expert, recommends completing these moves three times:
- 50 jumping jacks
- 15 body weight squats
- 15 push-ups (on your knees is fine)
- 15 reverse lunges per side
- 15 tricep dips (using a chair or bench)
Try doing this workout every morning and see if you notice a difference in a couple of weeks. Your results might surprise you
This article originally published on CheatSheet.com by Jessica Wick