The Science on Why Quick Workouts Are Effective

Can you spare 10-minutes to reach your fitness goals?

By: Emily Freeman

It’s 3:30 pm, and you don’t have a meeting until 4 o’clock. The afternoon slump is creeping up on you, and you wonder what to do for the next 30-minutes. You start to scroll through Instagram. Then, you remember, you only need another two bouts of quick effective workouts to reach your recommended daily allowance (you did 10-minutes this morning already, of course). You roll out your mat for a 10-minute quick workout or slip on some sneakers for a brief speed walk/jog. You get back to your desk, wipe your brow, drink some water, and are not only ready to go for your last meeting of the day, but you’re also 10-minutes closer to your daily exercise goal! Quick workouts for the win!

What is a Quick Workout?

Despite what you may have heard, you don’t need to spend hours in the gym to reach your health and fitness goals. In fact, quick workouts can be more beneficial than long ones! 

Just as it sounds, quick effective workouts are combinations of strength and cardio exercises that make up short yet effective workouts. This could be as simple as a brisk walk around the block or a 10-minute HIIT workout before work. 

Regardless, quick workouts give you the flexibility to try different forms of movement while encouraging you to keep moving throughout the day. Plus, quick effective workouts can be performed whenever they fit into your schedule!

What Does Science Say? 

Recent studies suggest that quick workouts throughout the day may be just as effective as one longer session, so long as you are still reaching the WHO guidelines of 150 to 300 minutes of moderate aerobic activity or 75-150 minutes of vigorous activity per week. Some days you may crave and have time for a longer workout, so get after it. Others, finding a 30 to 60-minute chunk of time may feel challenging. On those days, splitting up your exercises into quick workouts is the best way to make sure you still reach your daily fitness goals. 

Benefits of Quick Workouts Throughout the Day

#1 You’ll Be a Whole Lot More Productive 

Most of our productivity barriers come from our mindset. Let’s face it, we’ve all experienced that little voice inside our head that keeps us stuck in a negative thought loop. So, rather than stay stuck, get moving!

Science shows that getting out of your chair and away from your workspace for quick effective workouts can reset this pattern and bring in new, more positive thoughts to get you back on task and kicking butt.

#2 You’re More Likely to Make Healthier Food Choices

Quick workouts may be short, but they’ll have long-lasting results! Regular exercise has been proven to help people make better food choices throughout the day. 

When you’re focused on your health in one part of your life, you notice how much better you feel. When you’re feeling good, you’re motivated to feel even better, so this mindset tends to trickle into your other habits.

#3 You’ll See Things Through a More Positive Lense

The science is in. You don’t need to do hours of exercise to feel more upbeat, you only need a quick 10-minute workout to boost your mood! Bonus points if you can take your quick workouts outside for some fresh air and vitamin D.

#4 You’re More Likely to Stick to Your Workout Goals

We all have those friends who always seem to be in shape. So, what’s their secret? If we were to guess — making a concerted daily effort to take care of their bodies!

When it comes to reaching your fitness goals, consistency is key. However, if life is busy and the thought of an hour-long workout feels daunting, you may find yourself losing steam and letting your fitness goals fall to the side. Not to worry — quick workouts to the rescue! 

By breaking up long, strenuous workouts into quick effective workouts, you’re more likely to stick to your fitness goals and achieve the results you want.

Quick Effective Workouts To Try

Ultimate Upper Body 

An upper body workout with dumbbells to shape and tone your upper body. Complete supersets of two exercises twice through each circuit. Five circuits in total. Classic controlled moves combined with some spicy high-paced extras.

Core Yoga

Want to be able to float? Have your practice feel light? This quick core class will get your core strong so that you can nail your handstand and arm balances you’re wanting to do!

Morning Mobility Flow 

Before you jump out of bed in the morning or run into your busy day, give these 5 exercises a try. They will open up your body and get your body feeling refreshed and ready for a new day.

How to Fit Quick Workouts Into Your Routine

Creating new habits takes a little bit of preparation. But with the right tools, making quick workouts a part of your daily routine is simple. You can start with a few brisk walks throughout the day, and when you’re ready to really start seeing and feeling the results, press play on any of these Quick Hit Workouts from the FitOn app!