The Science on Why Quick Workouts Help You Stay Consistent

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 to do another two bouts of 10-minutes of exercise 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 10-minute 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!

Recent studies have shown that quick workouts throughout the day are 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 workout 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. We’ve all experienced that little voice inside our heads that repeats negative thought loops that keep us stuck. Science shows that getting out of your chair and away from your workspace for a quick workout 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

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 get outside for some fresh air and vitamin D. 

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

Those friends you have that seem to always be in shape probably have one thing in common. They make a concerted effort every day to take care of their bodies. The main contributor to reaching your fitness goals is consistency. However, if your life is extremely busy or dedicating a full hour-long chunk of time feels daunting, you may find yourself losing steam quickly. Quick workouts to the rescue! By breaking up your workouts into smaller chunks, you are more likely to stick to your workouts and see and feel the results you want.

Making Short Workouts Stick

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!

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