Short-duration exercises can have the same results as long-term ones when practiced at high intensity, as the greater the training intensity, the more the body needs to work, favoring caloric expenditure even after exercise . Thus, a workout carried out in 10 minutes at high intensity can have the same or greater effect than a workout carried out in 40 to 50 minutes and at a moderate to low pace, for example.
High-intensity exercises are called HIIT, from the English High Intensity Interval Training, which can be done with aerobic exercises, which use your own body weight or in functional or circuit training. See some functional training options.
Despite having benefits, fast and intense training cannot be practiced by everyone and it is recommended that they be accompanied by a professional during the training. This is because in this type of exercise, there is great cardiac demand, which can result in heart attack or stroke in people who have cardiovascular problems, or result in injuries. Furthermore, sedentary people can do this type of exercise, but it should only be introduced when the person is already more conditioned.
Main benefits
10-minute workouts can have several benefits when carried out correctly, at high intensity and accompanied by a professional, in addition to being related to a healthy and balanced diet according to the objective. The main benefits of the 10-minute workout are:
- Increased caloric expenditure;
- Greater muscular resistance;
- Better cardiorespiratory fitness;
- Fat loss and muscle mass gain;
- Increased insulin sensitivity;
- Combats stress, improves mood and ensures a feeling of well-being.
To obtain maximum benefits, this type of training must be accompanied by a balanced diet suitable for the objective, and should preferably be recommended by a nutritionist. Know what to eat to gain muscle and lose fat.
How to do the 10-minute workout
Practicing physical exercise for at least 10 minutes every day is enough to get out of a sedentary lifestyle and reduce the risk of cardiovascular diseases, but to do this it must be practiced intensely and with professional supervision.
Exercises can be done with your own body weight, weight training exercises or aerobic exercises, such as running, cycling, jumping rope, climbing stairs and swimming, for example.
10-minute running workout
A 10-minute running training option can be done on the treadmill, running for 30 to 50 seconds at high intensity and resting for around 20 to 30 seconds, which can be stopped or walking at an easy pace. These shots must be done for a period of 10 minutes or according to the professional’s guidance, but must be intense enough to increase heart rate and metabolism.
In addition to interval running on the treadmill, another way to increase the intensity of your run is to do it on soft sand, as it is more difficult and requires more effort from the body, increasing heart rate and, consequently, calorie expenditure.
See the caloric expenditure of each exercise:
It is also possible to carry out 30-minute workouts at home, which also promote an increase in metabolism and caloric expenditure when practiced at high intensity.
