Many people find it very difficult to find time to work out, especially for 30 to 60 minutes or more. If this describes you, then you will be pleased to know that you can break up your exercise sessions into 10-minute segments and still receive the same or even greater health benefits than a longer, moderate session.
To achieve optimal results from a shorter workout, you need to increase your exercise intensity. Many studies have shown that shorter, higher intensity workouts are actually better than long, slow endurance exercises at the gym because you can burn more total calories in less time, according to the American Council on Exercise. However, shorter exercise sessions of 20 minutes or less are only more effective than longer workouts when the intensity is high enough. Meaning, your maximum heart rate is equal to or greater than 70 percent during high intensity exercise.
Ideally, you should try to squeeze in at least two to three 10 minute workouts every day. For example, you could workout 10 minutes before work, one on your lunch break and one after work. Or, you might be able to take 10 minutes off to do your routine during your work day and possibly squeeze in two separate sessions or more if time permits.
Your 10-minute workouts should be based on your health goals. Some people may start with one or two cardio-based workouts, such as jogging for 10 minutes in the middle of the day for a mental boost and then maybe do a 10-minute invisible jump rope session in your office in the afternoon when you are running low on energy.
To burn even more calories in less time, add in some interval training. A 10 minute interval workout might look something like this: jog for one minute, push-ups for one minute, jump rope for one minute, squats for one minute, plank for one minute, burpees for one minute, alternating lunges for one minute, chair dips for one minute, jumping jacks for one minute, and then finish with bicycle crunches for one minute. Above all, make sure you do a thorough warm-up and cool-down to avoid injury and improve flexibility.
Now if your health goal is to develop firmer abs or to tone up your whole body, then starting with one or two sessions of muscle toning work would be ideal. You may choose to use an exercise band or do simple, yet challenging body weight exercises such as push-ups, sit-ups, planks, squats, lunges and tricep dips. Throwing in your favorite 10 to 20 minute workout video is another good option. The key is to keep your workouts intense and fun to eliminate boredom and get better results.
The only way to know for sure if working out for 10 minutes, up to three times a day, will work for you is to try it for 30 days consistently and see how it affects you. You should also keep a journal and write down how you feel, as well as your eating habits and how your body is changing. For instance, make a note of how you feel mentally, emotionally and energetically after roughly two weeks of doing these workouts. Also, keep track of how fast you get out of breath. Do you find that you can push yourself further over time? Do you feel like you’re getting healthier, and are your clothes fitting better? After 30 days, check your weight to see what these 10 minute workouts have done for you. More than likely, you’ll find that it was a success.