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Post Disclaimer
The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
If you could get the same benefits from a 10-minute workout as you would from a 45-minute session, would it be worth it? Time is a valuable resource, and science supports this possibility.
A study from McMaster University in Ontario, Canada, discovered that a 10-minute workout consisting of just three 20-second sprints can significantly improve overall health and physical performance, comparable to a 45-minute endurance workout. This brief daily exercise routine is perfect for those looking to take small steps towards better holistic health.
The workout is straightforward: start with a 2-minute slow warm-up, then perform 3 sets of 20-second all-out sprints, with 2 minutes of low-intensity recovery (using deep diaphragmatic breathing) between each sprint. Finish with a slow 3-minute cool-down. The goal is to reach your maximum heart rate for those 20-second bursts. The study used stationary bikes, but you can do this on a treadmill, bike, rower, jump rope, or even by running outside.
I’ll be honest—it may seem simple, but sprinting all-out for 20 seconds (as if you’re trying to outrun a bear) is incredibly exhausting. After just a 10-minute workout, I felt as tired as I would after a 45-minute low-intensity cardio session. I tested this workout using the bio-feedback from my Garmin watch and found that the calories burned and energy expended were nearly the same. Not only did I feel its effectiveness, but the physiological data captured by the Garmin also supported it.
Exercise triggers the release of endorphins, which in turn stimulate the production of oxytocin and dopamine, leading to a natural sense of joy. It also activates opiate receptors, helping to alleviate chronic pain. Additionally, exercise has been proven to enhance sleep quality, reduce daily stress, and alleviate symptoms of pre-existing mental illnesses.
What a fantastic opportunity to enhance your mental and physical health and performance with just a 10-minute daily challenge! Some give the excuse that there is no time to work out. It’s easy to find the motivation for just 10 minutes a day, isn’t it?
View the 10-Minute Cardio Challenge on YouTube
