Is Working Out for 10 Minutes A Day Enough?
Does a 10-minute workout really work?
For sure, a quick 10-minute workout is effective. Here’s what you have to do to make it effective –
- Perform high-intensity interval training or HIIT exercises at a moderate to high intensity. High-intensity workout schemes are designed in such a way that helps you to burn the maximum number of calories that you can burn within 10 minutes.
- HIIT is a compact exercise routine with very short breaks. These workout styles are proven for two kinds of results.
Firstly, HIIT promotes the development of muscles.
Secondly, it enhances the capability to burn fat at a high rate aside from building muscles in the body.
Follow this high-intensity training exercise routine for the best and proven results –
- Burpees
- Squats
- Push-ups
- Jump Lunges
- Flutter Kicks
- Planks
- Jumping Ropes
- Jumping Jacks
- Spider Planks
There are many 10-minute-high intensity training exercises so make sure to mix them up. Such as – cardio, aerobics, Tabata, sprint, short sprint, AMRAP (As Many Rounds As Possible), and etc.
Can you get fit in 10 minutes a day?
Yes, you can get fit by working 10 minutes a day. A quick 10-minute workout is a great way to stay on top of your fitness game on a time-packed busy day. Besides, a short workout reduces work-related stress, elevates the mood, enhances the focus, enables better decision making, and also helps to plan the day better.
Is it better to work out a little or nothing?
A little workout is always better than no workout. Short workouts for as little as 10 minutes can raise the dopamine levels in your brain just like cocaine. A spike in dopamine level helps to stay energized throughout the day. So, you feel like accomplishing more after a proper workout.
Also, working out reduces stress by producing serotonin. Besides, it also minimizes depression and anger issues. In the end, you have a happy mind, sound body, and brain focused on accomplishing goals.
Is it possible to lose weight by doing a 10-minute workout?
Yes, it is possible to lose weight by doing a 10-minute workout. But there is a catch –
10 minutes is a really short time considering you want to burn more than your daily calorie intake. So, in order to reduce weight with a 10-minute workout, you must bring the best out of your time. Make your own HIIT schedule and stick to it for a few weeks.
Here’s my favorite HIIT workout schedule for a 10-minute workout:
- 50 Jumping Jacks
- 15 Body Weight Squats
- 15 Push-ups (on the knees)
- 15 Reverse Lunges (Per Side)
- 15 Triceps Dips (Using A Chair Or A Bench)
Repeat this cycle 3 times whenever you decide to workout.
How many calories do you burn in a 10-minute cardio workout?
A well-designed high-intensity cardio schedule can burn up to 150 to 250 calories in 10 minutes. Cardio exercises are really important for losing fat and gaining muscles. In fact, the more muscles you have, the easier it is to lose weight.
Here is a 10-minute cardio exercise routine that has been proven to give you the best results:
- Star Jump (30 seconds)
- High Knee (30 seconds)
- Skater Hops (30 seconds)
- Tuck Jumps (30 seconds)
- Jumping jacks (30 seconds)
- Burpees (30 seconds)
- High Kick (30 seconds)
- Squat Reach (30 seconds)
- Jump Ropes (30 seconds)
- Single-Leg Lunge (30 seconds)
- In and Out (30 seconds)
This cardio training has 15 exercises. Each training is for 30 seconds with 10 seconds rest between each workout. Overall, 15 exercises x 30 sec = 450 sec and 15 intervals x 10 sec = 150 sec. That gives you a total of 10-minutes workout.
Is working out 15 mins a day enough?
15 minutes of high-intensity workout per day is good for fat burn and strength exercises. However, HIIT exercises are not easy to do.
Here is my favorite super-effective 15-minute high-intensity workout routine:
- Warmup exercise (1 Minute – 1 SET)
- Dumbbell squat (AMRAP for 1 Minute – 2 SETS)
- Dumbbell shoulder press (AMRAP for 1 Minute – 2 SETS)
- Dumbbell deadlift (AMRAP for 1 Minute – 2 SETS)
- Pushups (AMRAP for 1 Minute – 2 SETS)
- Tabata top-off: Sprint on the spot (AMRAP for 20 Seconds – 4 SETS)
- Tabata top-off: Squat thrust up and over (AMRAP for 20 Seconds – 4 SETS)
However, exercising at a moderate level for 15 minutes won’t give you the results you want. So, make sure you tune your exercises according to the time.
Are 20 minutes of exercise enough to lose weight?
Yes, you can. And it is also the answer you’ve been looking for.
Research conducted by the American College of Sports Medicine (ACSM) examined different kinds of exercise recommendations and the time required for those exercises to lose weight.
The results are simple…
ACSM suggests 150 to 250 minutes of moderate to high-intensity workout exercise should be done each week to reduce weight. When roughly translated, that becomes like 22 to 35 minutes of exercise per day. But if you are looking for a more effective answer for weight loss then keep reading…
For significant weight loss, it takes more than 250 minutes a week. That means you need to work out on an average of 35 minutes per day.
Here is a list of 20 minutes of moderate-intensity exercises:
- Brisk walking (>= 4mph or uphill)
- Running slowly or jogging
- Cycling (>= 10 mph)
- Swimming (high-intensity effort)
- Paddlesports (high-intensity effort)
- Competitive sports (Basketball, Football, etc.)
Are 30 minutes of exercise enough to lose weight?
Yes definitely! 30 minutes of moderate to high-intensity exercises are ideal for losing weight.
American College of Sports Medicine (ACSM) suggests 150 to 250 minutes of moderate to high-intensity workout exercise should be done each week to reduce weight. When roughly translated, that becomes like 22 to 35 minutes of exercise per day. But if you are looking for a more effective answer for weight loss then keep reading…
For significant weight loss, it takes more than 250 minutes a week. What this means is…
You need to work out on an average of 35 minutes per day.
Also, for a more significant result, here is a 30-minute workout routine:
- Brisk walking (>= 4mph or uphill)
- Cycling
- Swimming (moderate effort)
- Golfing (pulling cart or carrying clubs)
- Paddlesports (canoeing, kayaking – low effort)
- Backyard work (lawn mowing, cleaning, etc.)
Is a 10-minute workout enough to build muscle?
Of course, it is possible to build muscles with a 10-minute workout routine. Doing fast reps with low weight will contribute to muscle definition. But, for muscle growth, you need to do heavy lifting.
Most people believe that it takes more than just 10 minutes to form muscles. But in reality, it becomes easier to work on muscles if you keep track of your daily carb intake and make a workout plan to burn more than your intake. Wait, there’s more…
Follow these exercises for a thorough 10-minute workout:
- Squat jumps
- Push-ups
- Lateral lunge with torso twist
- Alternate mountain climbing
- Alternate back lunge
- Plank press-ups
Do each exercise for 30 seconds and move on to the next one until the set is complete. As you complete the set, rest for 30 seconds and then start again.
Can I burn fat by working out 10 minutes a day?
Absolutely! It’s possible to burn calories and build muscles by maintaining a high-intensity circuit-training workout in 10 minutes. High-intensity training workouts boost the metabolism in the body which results in more calorie burn.
Circuit training is a time-efficient and effective workout that mixes strength exercises with cardiovascular training. For this reason, it’s ideal for fat burning. The fast dynamics of this type of exercise conditions every part of the body. But remember this…
You definitely need to warm up before circuit training.
Here is a common circuit training routine for fat burn:
- Burpees (30 seconds)
- Alt front kicks (30 seconds)
- Alt crescent lunges (30 seconds)
- Pushups (30 seconds)
- Mountain climber (30 seconds)
- REST
The breakdown for this exercise is –
5 Exercises / 30 seconds each / 3 rounds / Rest 30 – 60 seconds (minimal).