Short workouts are great because squeezing an hour or more of exercise into your hectic day can feel challenging at times. Quick spurts of exercise, on the other hand, can be just as effective. A consistent exercise plan that includes a variety of brief workouts ranging from 5–10 minutes will help you accomplish your weight reduction objectives if you’re wanting to reduce weight. Learn about the advantages of brief workouts and get suggestions for a few simple fitness routines to incorporate into your weekly routine.
Exercises that are only a few minutes long really add up
According to research, brief bursts of activity throughout the day can provide equivalent benefits as longer sessions. Short bursts of moderate to vigorous physical exercise are advantageous for weight loss and weight management, while higher intensity exercise may have the greatest impact on lowering the risk of obesity.
The National Health & Nutrition Examination Survey (NHANES) provided subjects for the study. Participants in the 2013 study ranged in age from 18 to 64 years old, with 2,202 women and 2,309 men taking part. The length and intensity of their physical activity were measured, and the researchers employed body mass index (BMI) to determine the subjects’ weight.
Each minute spent in short bursts of higher-intensity activity resulted in a 0.07 BMI loss. Furthermore, each daily minute of higher-intensity movement reduced the risk of obesity by roughly 5% for women and 2% for men.
However, the researchers point out that quick workouts are only as efficient as longer workouts when combined to achieve the weekly requirement of 150 minutes of heart-pumping physical activity.
Short bursts of activity were insufficient to meet this advice for study participants. Men amassed 246 minutes per week and women roughly 144 minutes per week when they included short bursts of higher-intensity physical activity ranging from 8–10 minutes to a weekly exercise plan that comprised longer sessions.
The NHANES study isn’t the only one that demonstrates that short workouts add up:
In a short 2013 research of 11 obese persons, intermittent exercise boosted satiety and decreased appetite more than continuous exercise.
A 2016 study found similar benefits for approximately 1,000 older persons, who experts believe may struggle with prolonged periods of exercise. The study discovered that short bursts of moderate to intense physical exercise (less than 10 minutes) were related with a lower risk of obesity and better metabolic health.
According to research performed in 2019, physical exercise of any length is associated with improved health outcomes such as weight loss and a lower risk of all-cause mortality.
According to research, incorporating short, high-intensity workouts into an exercise plan that also includes some longer sessions can pay off in the long run. However, any quantity of activity is preferable to none. The only time you need to be concerned about prioritizing longer bouts of exercise is when you’re training for specific competitive purposes, such as marathons, other races or athletic activities that need endurance.
Using Short Workouts to Lose Weight
Short workouts can help you lose weight, but they must be done frequently (more than once daily), at a moderate to intense level, and supported by dietary adjustments. They must also be supplemented with longer bouts of exercise in order to satisfy the recommended 150 minutes of physical activity per week. This method can help you burn more calories than you consume and create a calorie deficit to lose weight by increasing your total daily energy expenditure (TDEE).
If you’re truly pressed for time, divide your fitness program into many short sessions spread throughout the day. You’ll still burn calories and gain strength over time if you’re consistent. The trick is to establish a consistent schedule that works for you.
For example, you may do a 10-minute workout before your morning shower, a brisk stroll during your lunch break, and another 10-minute workout before dinner. That amounts to around 30–40 minutes of exercise every day. Longer workouts might be saved for the weekends or weeknights when your schedule is more flexible.
Try These Short Workout Routines
Creating a system for short training routines can assist you in staying committed. For example, you could work on your upper body on Tuesday and your lower body on Wednesday. Or perhaps you discover that a total-body workout gets you going in the morning and strength training gets you going in the evening.
Having a variety of brief fitness routines to fall back on will help you stay motivated and make your workouts less repetitive. To keep things new, try alternating between different fitness regimens throughout the week. Just remember to add lengthier exercises in the mix, such as vigorous walking, jogging, or cycling.
Try these six quick workouts to get your body in shape in less time:
• 5-minute workout routine: An intense five-minute workout might cause the “after-burn effect,” which increases calorie burn for up to 48 hours. Jumping jacks, burpees, and mountain climbers will get your heart rate up, then push-ups, lunges, and crunches will help you build strength.
• 10-minute bodyweight workout: No equipment is required for this short program; simply a chair, bench, or step will suffice.
• 10-minute low-impact workout: Low-impact workouts are gentler on the joints while yet raising your heart rate enough to burn calories, build strength, and improve balance and coordination.
• 10-minute mini circuit workout: A circuit workout consists of going from one move to the next with little or no pause in between. To boost your heart rate and burn those calories, execute quick body-weight movements that include cardio and strength training for around 30 seconds each.
• Short lower body circuit workout: Work your lower body (legs, hips, and glutes) with a sequence of body-weight movements that require little to no equipment.
• Workout when traveling: Your vacation or business travel does not have to interfere with your weight loss and fitness goals. By using your own body-weight, you may get a wonderful exercise no matter where you are.
Questions and Answers
- What are the greatest cardio workouts for people who are short on time?
When crunched for time, a 10-minute high-intensity circuit workout that involves bodyweight exercises may get your heart beating. An aerobic circuit that includes jumping jacks, mountain climbers, burpees, push-ups, and squats is an option.
Walking lunges, wall sits, and abdominal crunches are examples of bodyweight exercises that can immediately raise your heart rate without the use of equipment. Adding weight, such as dumbbells or kettlebells, improves resistance and thus your calorie burn.
- How can I maximize my brief workouts?
Make the most of your brief workouts by using routines that combine cardio and strength training. If you lack access to equipment, body-weight workouts are an effective alternative. For a balanced workout, focus on good technique, appropriate breathing, and a variety of exercises that involve the upper body, lower body, and core.
- What should I eat before doing a quick workout?
If you prefer to eat a snack before your short workout, strive for a combination of carbohydrates and protein. A 4-to-1 carbohydrate-to-protein ratio can often provide enough energy for exercise while also promoting recovery afterward. While you should avoid activity for 2–3 hours after a full meal, you can consume a light pre-workout snack 30–60 minutes before you work out to provide energy if you’re hungry.
A Final Word…
Practically any amount of exercise is beneficial to your health and may aid in weight reduction or weight maintenance, especially if you meet the recommendation of 150 minutes per week. If you want to incorporate brief workouts, aim for a couple of quick workouts most days of the week, with a few days set apart for longer workouts to build endurance, burn calories, and meet your goals.
