Is a 20-minute Workout Effective? Here’s What the Research Says
We all have one thing in common these days, and it’s this: we’re busy. Our time is precious and it doesn’t always seem like there are enough hours in the day. The busier our schedules get and the longer our list of commitments, the easier it is to skip an hour-long workout class or a trip to the gym that takes up the better part of an afternoon.
In fact, you’re probably too busy to read this whole article — so let’s cut to the chase; are shorter workouts as effective as longer workouts? Can you actually get a good workout in under 20 minutes?
The bottom line is any exercise is better than no exercise. So if all you can squeeze in is 10 minutes of activity in your day, do that for yourself.
If you have a bit of time on your hands and want to learn more about the research-backed benefits of shorter workouts and how best to structure a workout schedule, keep on reading.
The key to any exercise routine is balance
Your body will benefit most from a variety of longer moderate workouts, shorter high-intensity routines, cardio work, strength training, restorative exercises, mobility routines, and rest. Always work to create balance in your fitness routine!
How much exercise do you actually need?
The recommended amount of exercise for any adult is still 150 minutes of moderate-intensity exercise per week. You might find you have an easier time meeting that target by breaking your workouts up into smaller, bite-sized routines over the 7 days.
Interestingly, a (recent!) study found that people look to exercise to improve their mental health, but stress and anxiety are often barriers to sticking with exercise. There is thinking that shorter, more manageable workouts are easier to plan for and fit into your day, reducing the stress that comes with maintaining a rigorous exercise schedule — and ultimately help you improve your mental health overall!
So don’t look down on those 10-20 minute routines — they can be a huge benefit to your workout regimen. Here are 5 research-backed reasons why shorter workouts are effective!
1. Logging exercise minutes will help you avoid an energy slump
Studies show that when you meet physical activity recommendations, you’ll be less likely to have an energy slump during the day. Additional research suggests the more minutes of daily exercise the lower the reported fatigue, but this should be considered only to an extent, as over-exercise can lead to more exhaustion in the long run. Finding that sweet spot is what it’s all about. Plan your workouts strategically for a boost in the morning, afternoon, or to de-stress at the end of the day.
2. HIIT routines can give your metabolism a quick boost
High-intensity interval training is a shorter workout by nature. It’s a workout structure in which you perform short bursts of intense work followed by short recovery periods. This study shows interval training burns fat and improves fitness faster than longer workouts of moderately intensive exercise.
A study from Southern Illinois University found that 11 minutes of strength training three days a week increased participants’ resting metabolic rate (the calories burned when at rest) and fat-burning power.
3. A morning interval workout can support healthy blood pressure
This study demonstrated how interval training in the morning reduces systolic blood pressure in both men and women, but women saw the biggest reduction. Bonus: All women in the study were postmenopausal, when they’re at increased risk for cardiovascular disease, so this positive impact on blood pressure for this population is hugely promising.
4. Quick workouts can help reduce your stress
We touched on how breaking your workout schedule into smaller, bite-sized commitments throughout the week can make planning for exercise less stressful. But the stress-reducing benefits of short workout routines are backed by research, too. Studies show that short workouts, such as HIIT routines, have been shown to reduce anxiety, especially in women. What’s more, a meta-analysis of research found that regular exercise improves symptoms of anxiety and depression.
5. Shorter workouts might actually help you lose weight faster
If you’re going to incorporate shorter workouts into your routine, you’ll definitely need to increase the intensity to see the results. But if you’re able to keep a regular routine with quick, high-intensity exercises, you might see a big benefit to your weight loss goals.
A recent study published in the BMJ supported earlier evidence that short workouts performed at a high intensity can be more effective than longer workouts at a low to moderate intensity. In fact, in their review of earlier studies on the topic, they found that individuals that followed shorter, higher intensity routines were almost 30% more likely to lose weight.
Should you switch to shorter, high-intensity workouts?
Everyone is different, and what your body responds to may be very different than someone else. As we mentioned, balance is really what it’s all about, so it’s good to mix up your routine with longer moderate-intensity workouts and shorter high-intensity workouts.
At the end of the day, the biggest factor in achieving your fitness goals is making the time to focus on fitness. Any exercise is better than no exercise, and starting with shorter routines that feel more manageable is a great way to establish a workout routine that works for you.
If you’re looking for quick workouts you can do anytime, anywhere, check out the MBody app today! We have a whole section on routines under 20 minutes.
