The experts agree: In the long run, short workouts make a huge difference.

Photo by Jonathan Borba on Unsplash

It’s the universal human condition. As we age, our bodies will inevitably begin to show signs of wear and tear. It’s natural, so don’t be too hard on yourself! But some of us look down at our bodies, and we don’t recognize ourselves anymore. We think, “I’d love to start working out!” But a quick glance over our schedule quickly reveals that’s impossible.

Work, school, and family often take precedence over a consistent workout routine. And rightfully so! Working out is a luxury that not everyone can afford. Spending time on yourself can seem selfish, irrelevant, or just...unimportant. But once you start viewing your workout time as an investment in your future self, a small “daily deposit” of ten minutes becomes both relevant and very accessible.

So how much difference does a 10-minute workout actually make? Studies show that by working out for just ten minutes every day, you can tone muscle, build endurance, and significantly improve your overall health. You don’t even need any equipment! For the most effective 10-minute workout, perform a moderate or high-intensity exercise, such as a jump squat or burpee. 

What Can a 10-minute Workout Do for You?

You might be skeptical that a mere ten minutes could make any difference in your physical appearance. Lauren Stobbie, a certified strength and conditioning specialist, insists that mini-workouts are worth the hype. Stobbie points out that short workouts are just as effective at building muscle and losing weight. The key is to adjust the level of intensity to fit your personal goals.

Tone and Build Muscle

While you will need a more intensive workout plan to make serious gains, ten minutes is ample time to activate your muscles and test your strength. When people say that they want to “tone up,”  they are usually referring to tightening a specific area while retaining their muscle mass. Others say they want to build lean muscle. A quick, explosive cardio session is ideal for toning because it activates the muscles while burning the most calories.

If you want to build muscle in a short amount of time-- such as a 10-minute break-- the key is to maximize every opportunity. You’re not just activating your muscles anymore, you are building strength. To grow those muscles, you’ll need to push your limits. 

If you’re working without weights, concentrate on isolation exercises, such as single leg deadlifts or single leg hip bridges. Progressing your movements is essential to building strength, so maximize every rep for the most effective 10-minute workout.

Lose Weight

Since we know that losing weight requires a calorie deficit, it makes sense to seek the workouts that burn the most calories. But this all-or-nothing mindset can be detrimental to those looking to make a change. The idea of losing weight becomes unfathomable, because who has the time to burn hundreds of calories? Is weight loss even possible without a huge commitment?

The reality is that ten minutes is all you need to get started in your weight loss journey. Make the most of your time by utilizing sweaty cardio blasts, HIIT (high-intensity interval training) sessions, and Tabata-style workouts. These high-intensity workouts bring the heat and burn the calories. Your results will mainly depend on your diet, but by consistently burning that extra 100 calories, you are already creating the space in your body for change.

Boost Metabolism

Short, intense workouts are a great way to boost your metabolism. When done correctly, anaerobic exercises work to build lean muscle mass. And the effects only snowball from there! As you build more lean muscle, your body is capable of burning more calories. 

Dynamic movements like burpees get the whole body moving so that you can continue to reap the benefits long after you workout. Think of it like this: the harder you work, the harder your body has to work to recover afterwards. 

Michele Olson, Ph.D. has centered her research on metabolic rate, or how fast you burn calories. Olson says that just by maximizing your 10-minute workout, you can double your metabolic rate for up to 30 minutes afterward. Yep, you heard that right. Train for ten minutes but burn for thirty, baby!

Build Endurance

Not only can you use a quick workout to build strength, but you can also use this time to build endurance. Endurance training is just as important as strength training. Athough we often overlook it, endurance can be just as challenging. If you don’t believe me, try holding a plank for one minute! 

Endurance goes a long way in cardiovascular health. In other words, it’s important to get your heart pumping to protect yourself from cardiovascular disease such as heart disease or stroke. If you’re just getting acquainted with physical activity, start with a power walk, a jog, or a bike ride. 

Once you know your limitations, test them each time! By pushing your limits, you’re building endurance and expanding your capabilities. Remember that plank you were holding? Bump it up to two minutes!

Contribute to a Healthy Lifestyle

There are many reasons to incorporate a 10-minute workout into your daily routine. Sure, your workout can help with weight loss and strength training. But even more important than the superficial changes, a 10-minute workout contributes to an improved quality of life. Regular exercise-- even for short periods of time-- is known to regulate blood sugar, improve mental capacity, increase energy levels, and lower mortality rates.

Wrapping Up

Regular exercise is a great way to get stronger, lose weight, and improve your overall health. And while getting healthier is an admirable goal, it’s tempting to write off as an impossible task or a difficult lifestyle change. But it doesn’t have to be that way! 

You can reap the benefits of regular exercise by investing just ten minutes in yourself. Make that “daily deposit” and be proud! A 10-minute workout can tone muscle, build endurance, and boost metabolism. More importantly, a 10-minute workout sets the framework for an accessible fitness journey.

How much difference does a 10-minute workout make? It’s the difference between the old you and the new you. 

To maximize your workout, you can supplement your exercises with a Plant-based Protein Powder. With 20 grams of protein, this vegan protein powder keeps the energy up and the appetite down.