Can a 10-Minute Workout Really Get You Fit? Science Says Yes
In today’s fast-paced world, carving out time for lengthy workouts can be difficult. That’s one reason short workouts – sometimes just 10 or 15 minutes long – have become increasingly popular. But do these “exercise snacks” actually work?
The short answer: yes. According to a growing body of research, short, intense bouts of physical activity can deliver impressive health benefits – helping you get fitter, live longer, and feel better.
Backed by Research
Studies show that you don’t need long gym sessions to improve your health. A 2023 study published in the European Heart Journal found that just 15 minutes of vigorous exercise per week – broken into two-minute bouts – was associated with a 40% lower risk of heart disease, 16% lower risk of cancer, and an 18% reduced risk of death from any cause. (Source)
Similarly, research published in JAMA Internal Medicine supports the idea that short bursts of physical activity, even from daily tasks like climbing stairs or fast-paced walking, can significantly improve longevity. (Source)
These short sessions, often called “exercise snacks,” can offer benefits similar to longer workouts by improving cardiorespiratory health, blood pressure, blood sugar regulation, and cholesterol levels. (Source)
Examples of Everyday Exercise Snacks
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Climbing stairs instead of taking the elevator
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Brisk walking during a lunch break
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Doing a 10-minute HIIT workout at home
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Getting off public transport a stop earlier
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Squats, jumping jacks, or push-ups between work tasks
These micro-workouts are especially effective when performed at moderate to vigorous intensity – meaning you break a sweat, your heart rate increases, and your breathing quickens.
But Make It Count
While these short workouts are effective, intensity is key. The World Health Organization (WHO) recommends adults do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities two days a week. (Source)
Light stretching or low-effort walking has value for beginners, but for long-term health gains, your body needs a challenge. It’s also important to avoid plateauing by regularly varying your workouts and gradually increasing either intensity or duration.
When Longer Workouts Are Better
While short workouts are efficient, certain fitness goals demand more time:
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Endurance training (e.g., marathon running or long-distance cycling) requires sustained effort to build cardiovascular stamina.
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Comprehensive strength training benefits from longer sessions to target multiple muscle groups with proper rest between sets.
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Yoga and Pilates offer flexibility, balance, and core control – and even brief sessions of 15–20 minutes can still be effective. But longer sessions deepen the benefits.
The Bottom Line
Short workouts aren’t just better than nothing – they can be surprisingly powerful. If you’re short on time, incorporating 10–15 minute bursts of moderate-to-vigorous physical activity into your day can still keep you fit and healthy.
However, for optimal results, combine these sessions with other types of physical activity throughout the week. Mix cardio, strength, and flexibility exercises to support all aspects of your fitness.
So, if you’re staring down a packed schedule, remember: a few minutes is enough to make a difference – just make those minutes count.
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