Less Is More: The Science of Short, Impactful Workouts
As a health and wellness coach and personal trainer, I often hear clients express frustration with traditional exercise routines. For some, the thought of regimented gym sessions or hour-long workouts feels overwhelming. Personally, I don’t enjoy working out in a gym either. Thankfully, science shows you don’t need to spend hours sweating to reap the benefits of exercise.
Embracing a "Less Is More" Approach
If you’re someone who dreads regimented workouts or gym environments, here’s the good news: impactful exercise doesn’t need to be lengthy or complicated. Research highlights that the first 10 minutes of exercise pack the most significant punch. Moderate-intensity short duration exercise has comparable body composition results for people over 50 as a 30-to-60-minute workout. One study determined just 10 minutes of exercise could reduce disease related mortality by 6.9%. Another study showed brief, intense ‘exercise snacks’ (6 x 1 minute intervals) approximately 30 minutes before main meals improved glycemic control in individuals with insulin resistance.
The CDC recommends:
- 150–300 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, dancing), or
- 75–150 minutes of vigorous-intensity activity (e.g., running, swimming), or
- A combination of both.
You may be asking what’s with all those minutes if 10-minute workouts have benefits. It’s simple! Break up the recommended weekly exercise into small bursts. You don’t need to squeeze all those minutes into just two or three sessions a week. If exercise is not something you wake up excited to do each day, break it into bite size pieces throughout the day. Less really can be more.
My Wide-Arm Pull-Up Journey
Let’s talk about how small, consistent efforts can add up. When I set out to do a wide-arm pull-up, my initial attempt barely got my arms to 90 degrees. The next day? I managed to lift my eyes to the bar. By day three, my nose was at bar level. And by the end of the week, I completed a full wide-arm pull-up—just one try per day. This small effort built strength incrementally, a testament to the power of consistency over sheer volume. Even small, intentional actions can lead to profound results over time—without the need for excessive time or effort.
Final Thoughts
For those who dislike structured exercise or gym culture, this science offers a refreshing perspective: movement can be simple, flexible, and effective. Whether it’s a quick walk, a few bodyweight exercises at home, or a daily pull-up challenge, the journey to better health starts with just 10 minutes.
Click Here for four short burst workout routines, along with illustrations and instructions for each exercise. Note: Be sure to consult your doctor and listen to your body regarding any movement that might be contraindicated.
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