“Movement is always good, whether it’s 10 minutes, 30 minutes or more than an hour – we were created to move, to roam, to gather, to hunt (but obviously times have changed),” he says. mike donavanikFounder Of Fitness On Demand Platform, sweat factor. Best of all, adding more movement to your day “doesn’t have to be a burden.” amanda paluchPhD, a kinesiologist and assistant professor at the University of Massachusetts Amherst School of Public Health and Health Sciences, previously said well+well on our podcast. Even 10 minutes can help you with forming habits and keeping the momentum going.
In the same episode, Brendon Stubbs, PhD, a physical therapist and senior lecturer at King’s College, cited a small Japanese study from 2018 that found that just 10 minutes of easy cycling improved memory function. It’s compelling enough to make the case for training our brains to think differently about small exercise snacks. So the next time you find your mind is holding you back from a quick sweat session, do as Dr. Stubbs suggests and instead just think, “wow, real-life structural changes happen in just 10 minutes”. It may be all the motivation you need to get moving.
Listen to the episode here:
But if you need more incentive, know that the benefits of adding 10 minutes of movement to your day start immediately. “Immediately you’ll feel more energized, more mobile, more productive, and I’m sure you’ll be in a better mood afterwards,” says Donavanik. “10 minutes is not enough time to have a ‘corridor high“…but it’s enough to make you feel better overall.” As you continue to add 10 minutes of movement to your day, it becomes a habit. “I think a lot of it is about forming lifelong habits,” says Donavanik. “Movement is good for your overall well-being and longevity, there’s no denying it. The more you move, the better off you’ll be physically and mentally. If you’re sedentary, you’ll notice how quickly your body responds to moving just 10 minutes a day.”
The long-term benefits, six months to a year or more, “pretty much go hand in hand with the above,” says Donavanik. “Even if you don’t realize it, you will have improved your heart health, your mental health, your strength (depending on the type of activities you decide to do), and your general well-being.”
“If you’re someone who thinks 10 minutes isn’t enough, then I’d say ‘what have you got to lose?’ It’s 10 minutes of your time. I bet after those 10 minutes you’ll feel better than before you started,” says Donavanik.
With that in mind, here are 5 workouts that only take 10 minutes.
1. Basic Oblique 10-Minute Workout
This Pilates-style mat workout puts your obliques front and center, strengthening your core with moves like knee side planks, toe taps, and leg extensions.
Looking for a quick workout that gets your heart rate up? Look no further. This consists of two rounds of six movements, performed for 10 repetitions each.
3. 10-Minute Core Cardio Workout
Make the most of your time with this workout that combines aerobic exercise and resistance training, allowing you to start your cardio and core training in just 10 minutes.
4. 10-Minute Lower Body Strength Training
This workout requires no equipment, but it still hits the essentials of the day for your legs to help you build lower-body strength.
5. 10 minute cardio workout without jumping
Low-impact, high-intensity training (also known as HILIT) will get your heart rate up without any equipment or jumps, making for a good burn, which will be easier on your joints. .
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