The answer is yes! A short 10 minute exercise routine performed moderate to high intensity can improve your level of fitness tremendously. But the key here is to keep it intense and taking short breaks. Mix your 10 minute workout with cardio, HIIT, aerobics and if you can, use some iron pumping.
Include the exercises below on your 10 minute exercise routine:
- Burpees
- Squats
- Push-ups
- Jump lunges
- Flutter kicks
- Planks
- Jumping ropes
- Jumping Jacks
- Hill climbers
- Spider planks
10-minute exercise routines do exist, millions of people follow 10-minute exercise routines daily. That is because people value time differently. For people who are short on time, finding 10 minutes for workout is a real pain. Others may find it easy to adjust in their daily routine. For the people who work on computers all day long, a 10-minute break can be refreshing as well as good for your health.
On a general note, this question only comes to mind when you feel exhausted and your schedules are getting out of hand. So, why don’t you take some time off to read and let me show you my reasons if 10-minute workout for beginners really makes a difference or not.
Is it better to workout a little or nothing?
A little exercise is always better than no exercise at all. Yes, short workout is a great way to stay fit if you have a time-packed schedule. Also, a short workout will reduce work related stress, helps elevate your mood, and helps you plan your work better.
Is a 10-minute workout better than nothing?
A quick 10-minute HIIT (High Intensity Interval Training) or a regular workout routine in between long desk hours on the office can make you fit. A research conducted by The American College of Sports recommends micro workout sessions for 10 minutes or shorter. David Kirsch, an author of The Ultimate New York Diet explained in an article how only 8 minutes is needed for elevating your heart rate, toning the muscles and bringing the overall feel good vibe.
A simple 10 minutes is all you need in your office, before traveling, before starting a long day or even before shower.
Is the 3 10-minute workout effective?
So, is following a 3-times a day 10-minute workout plan effective? Yes, it is effective. Research shows 10 minutes workouts are even better for your heart than 30 minutes exercises. It’s suitable for your busy schedule and helps you stay in shape. Here are 10 reasons why 10-minute exercises are effective:
- Cardiometabolic health increases when you do some high-intensity workout for at least 4 minutes.
- Significantly better control over blood sugar level.
- Uplift in mood and brain power.
- Enhanced mental focus.
- Protects the aging joints.
- Build strength and restore energy.
- Maintains lower blood pressure.
- Keeps the weight within a limit.
- Reduces stress.
- Induces better sleep at night.
- Greatly decreases mortality risks.
Can you lose weight with 10 minute workout?
Ideally, healthy weight loss from a 10-minute workout is possible when you focus on a caloric deficit routine. This means, you need to cut down on calories from food and workout more to burn your body fat. Cutting down on calorie can be tough. But, if you follow my 3 simple steps, you can get into it pretty easily.
These are my 3 tips:
- Cut down on 100 Calorie every 3 three days (or longer)
- Make sure to stick to your diet plan
- Raise a kitchen curfew
Weight loss takes time and persistence. Make sure you stick to the routine because, diet and exercise will play equal roles here.
Can you burn fat with 10 minute workout?
Yes, It is possible to burn fat in 10-minutes of high intensity workout. But here’s the catch –
You’ll have to work twice as hard for the entire 10 minutes. Since that is not easy to master so, here is a quick 10-minute fat burning workout for beginners. List given below:
- High Knees (45 seconds)
- Low Plank to High Plank (45 seconds)
- Half Burpees (45 seconds)
- Toe Touch (45 seconds)
- Squat Jump (45 seconds)
- Side Plank (45 seconds)
- Alternate Lunges (45 seconds)
- Jumping Jack (45 seconds)
- Hip Thrust (45 seconds)
- Butt Kicks (45 seconds)
Tip: Remember to take 15 seconds break between each workout.
Does 10 minute abs workout really work?
Yes, 10-minute abs workout works but It takes two things to have visible abs. Losing weight to a low enough body fat (around 10%) and retaining muscle mass. Short workouts are great when you want to do a selective type of workout like – cardio, abs etc. But, you have to really work your abs for those 10 minutes, no cheating.
Is 10 minute abs a day enough?
Yes, it is. You can get visible abs with 10 minutes of only abs workout. But, if you really want to feel your abs grow then you need to have an intensive 10-minute ab workout.
Here are some proven ab exercises:
- In and out (40 seconds)
- Spiderman Plank (40 seconds)
- Leg Circling (40 seconds)
- Plank with Dip Hips (40 seconds)
- Reverse Crunch (40 seconds)
- Crunch and Pulse (40 seconds)
- Flutter Kicks (40 seconds)
- Russian Twists (40 seconds)
- Crossbody Mountain Climb (40 seconds)
- Bicycle Crunch (40 seconds)
- Plank with Bunny Hop (40 seconds)
- High Knee (40 seconds)
Take 40 seconds for each workout and 10 seconds rest in between the next one.
Can you do 10 minute abs everyday?
Sure, you can. But here’s the catch, you’ll be fine unless you work them so hard that you get noticeably sore the next day. It is safe to work your abs every day, infect, it is advised to work your abs every day to see visible abs and keep your six pack abs showing up.
Is a 10 minute workout enough to build muscle?
Absolutely! Although Gaining more muscles or glutes take more than a 10-minute workout a day. But with proper planning and execution, you will start getting some noticeable results. Static contraction training and cutting down on calories will definitely help you gain some muscle.
You should keep your exercise intense and challenging. Take short rests in between your sets and make your sets hard enough so you think you will not be able to do the next set.
However, I am giving you a small gift. This is my muscle building bodyweight workout using no equipments. I’ve taken the liberty to filter out all the essential workouts just so that you can choose yours from this list.
Look at the list given below:
- Plank Knee Twist
- Wide Pushups
- Shoulder Taps
- Mountain Climber
- Toe Crossover
- Heel Touches
- Ab Crunch
- Russian Twist
- Burpees
- Toe Jump
- Lunge Jump
- Oblique Crunch
- Rotating Punch
- V-ins
- Plank Ups
- Lunge Ups
- High Knees
Take 30 seconds rest when you need to. Its best if you take rest after 5 exercises each time.
How many calories does a 10 minute HIIT workout burn?
From 100 to 300 calories. A 10 minute HIIT workout may burn from 100 calories up to 300 calories based on your intensity level. However, it all varies according to body weight, age, exercises done.
Here is a table that shows the average burn for each type of 10-minute calorie burning workout:
| Type of Workout | Average Calories Burnt |
| Cardio | 150 |
| Abs | 70 |
| Aerobics | 100 |
| Bike Riding (Stationary Bike at moderate pace) | 111 |
| Bike Riding (Outdoors at 10-15 mph) | 38 |
| Jumping Rope (Fast) | 130 |
| Stretching | 28 |
| Mountain Climbing | 122 |
| Rowing Machine | 105 |
| Stepping Machine | 66 |
| Swimming | 121 |
| Walking (Medium Pace) | 50 |
| Kettle Bells | 200 |
| Jump Training | 100 |
| Squats | 150 |
All calculations are based on a woman weighing around 150 pounds. 10-minutes HIIT can give you the right calorie burn. But if you want visible results, you must keep track of the carb intake and workout accordingly. The burn rate is different for each kind of workout.
Wrapping it up
Overall, this is my best defense for a 10-minutes workout routine. Personally, I would encourage you to add more time into working out. But if you have a sedentary life like mine where you always get to sit behind a screen or work on files then, 10-minutes workout is a great place to start.