Man in shorts and T-shirt checking his fitness watch after a workout.



Why people like short workouts – and how to get more out of them. (Getty Creative) (ABRAHAM GONZALEZ FERNANDEZ via Getty Images)



The U.S. Department of Health and Human Services recommends getting 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week, plus two days of strength training. How you break that down depends on your personal preferences: While some people enjoy a long run or a sweaty hour-long boot camp class, others prefer their sweat sessions to be short and sweet—and the data says these micro- workouts are all the rage. now. According to fitness app Strava’s annual Year in Sports reportmore than 20% of all user-tracked activities lasted less than 20 minutes.


It’s not surprising that shorter workouts are popular. The increase in the number of home workouts – fueled by the COVID-19 pandemic – meant more people were sneaking in a fitness break between work meetings and tasks. Online exercise classes reflect this: pandemic favorite Platoon, Cacti well-being And the Sculptors’ Associationfor example, they all offer short training videos as an option.


Fitness experts – and science – say there are plenty of reasons to love short workouts. This is why.



There is substantial research that says so the more exercise you do during the day, the better. This is especially true when that movement replaces the time you would otherwise have spent sitting.


Too many sedentary time is linked to a whole host of health risksincluded heart disease And diabetes. Experts say you need to break up with movement this time (not just standing, which comes with its own health problemsincluded blood pressure problems) is crucial to one’s well-being.


Short workouts are one way to combat this sedentary time because they are easier to incorporate into your day. To consider “sports snacks,” For example. These short bouts of exercise help break up time when you’re not moving and can easily be incorporated into your regular routine. That may seem like your heart is beating faster climb a few extra flights of stairs to your office, take a 10-minute walk around the block after lunch, or even do a few push-ups or squats while watching TV.



Consistency is key when it comes to reaping the health benefits of exercise. Regular exercise has been linked to positive health outcomes, including stronger bones, better cardiovascular health, improved mental health, and better brain function, immunity, and sleep.


To keep up with the exercise, find a routine that suits you and your schedule. If you force yourself into a routine that doesn’t align with your priorities — like booking a long barre class that takes up your entire lunch hour — you’ll find yourself running out of steam more often than not, says personal trainer and fitte pregnancy coach Kim Perry. She notes that for many people (including busy parents), “it feels daunting to carve out an hour to exercise.”


Pilates instructor Lesley Logan tells Yahoo Life that many people find shorter sessions generally “more accessible,” allowing them to “seamlessly integrate fitness into their busy lives.” In today’s fast-paced world, she explains, “shorter workouts can fit into tight schedules, reducing the stress that often comes with finding time to exercise.” And any exercise is better than none at all.



Studies have shown that Vigorous exercise can be particularly helpful for our health, especially for people who sit for long periods of time. The good news for fans of short workouts? The shorter the training, the more energy you have to really go all in – and research says the health benefits of going harder in less time are just as good as exercising for longer at a lower intensity.


“HIIT, or high-intensity interval training, is one of them the most effective workouts to do in short bursts while also seeing strong results,” fitness instructor and Passion Fit founder Reena Vokoun tells Yahoo Life. That’s because HIIT (such as doing mountain climbers or burpees for 30 seconds, followed by a short rest) causes your heart rate to quickly rise and come back down for recovery, before ‘regularly going back up and right back down’. It’s also a workout that will “improve your strength, energy, stamina, and endurance,” Vokoun adds.


While a five minutes of walking on a treadmill is beneficial because while any exercise is better than no exercise, it is less effective for quickly improving fitness or burning calories, Vokoun notes.



You can achieve your fitness goals by doing shorter workouts, but you’ll need to do some planning. For example, if you don’t make time for a full-body strength workout, think about what you can accomplish in a short time. Maybe that means doing squats one day, arms the next, and so on, so that each muscle group gets attention.


Then there is the risk of injuries due to more intensive, short training sessions. For starters, people who focus on training quickly can rush their workouts and risk injury if they don’t take the time to properly warm up or stretch afterwards.


Doing a lot of short, intense workouts can also be tough on your body. When it comes to HIIT, experts say all you have to do is strive two or three sessions per week and to recover at least 48 hours between these workouts to prevent overuse and injury.


Finally, it’s important to keep in mind that your short workouts should add up throughout the week; a few mini workouts won’t make much of an impact on your weekly training goals. Make sure you still get 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.



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