by Harold Irby | Personal Trainer
Some of the latest trends in fitness are leaning toward the ‘shorter is better’ philosophy…but do dramatically shortened workouts really get the job done?
No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (remember Jazzercise anyone?) are long gone. We simply don’t have the time, and have come to realize that these long, drawn out workout sessions don’t always give us the best return on our time investment.
But on the other hand- how much of this desire for short, efficient workouts stems from shortened attention spans or just plain laziness? Is there true science behind the claims that 10-minute workouts deliver results?...
Well, as a matter of fact, there's a slew of new research that points to the true benefits of short, intense bursts of exercise.
This is great news for all of us with hectic schedules, especially during the crazy holiday months. Short, intense workouts are manageable and even enjoyable.
Here are the top three reasons that 10-minute workouts are worth your time:
1. It Burns Fat
Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.
2. It Makes You Happy
We all know that exercise releases endorphins, which makes us feel oh-so-good in the aftermath of a great workout. But don’t fret if you only have 10 minutes to exercise, studies have shown that an intense 10-minute burst of exercise is enough to get those feel-good juices flowing.
3. It Protects Your Heart
According to researchers in the Journal of the American College of Cardiology, people who get just 7 minutes of intense exercise each day are 45 percent less likely to die from heart disease. It’s also worth noting that people who maintained their exercise routine for six years or longer saw the greatest benefit.
Hopefully, I’ve convinced you of the value of an intense, 10-minute workout. During a time in which many of us are becoming increasingly more busy, it’s so crucial to our health and physiques that we make time to exercise – even if it’s just 10 minutes a day.
TRY THIS 4-MINUTE CHALLENGE
* This is a strength and endurance test that I give to Xtreme Advantage Club Members. Each of the below exercises are performed one minute each (back to back):
- Bent Knee Push Ups (women) / Push Ups (men)
- Sissy Squats
- Crunches w/ Medicine Ball (6 lbs. women) / (8 lbs. men)
- Burpee's (a squat thrust with an additional stand between reps for a full-body workout)
Harold Irby is a certified personal fitness trainer and Mr. Michigan body building champion with over 20 years of experience in weight training, body building, sport specific training and strength conditioning. Harold has worked with many professional, college and high school athletes, as well as celebrities and business professionals seeking a healthy and fit lifestyle through his personal training and fitness center Xtreme Advantage.
Photograph by Getty Images
|Read more health and fitness tips in the digital issues of VERGE Lifestyle & Urban Culture magazine. Click here to shop the latest issues now and become inspired!|