NEW YORK, Dec 16: The US Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with two days of strength training. How you break this up is up to you: while some enjoy long runs or hour-long boot camp sessions, others prefer shorter, more efficient workouts. These quick sessions are gaining popularity, with Strava’s annual Year in Sport report showing that over 20% of all activities tracked by users were under 20 minutes long.

The rise in short workouts can be traced back to the COVID-19 pandemic, which led many people to embrace at-home fitness routines. As people found themselves squeezing in workouts between work meetings, fitness apps like Peloton, Cacti Wellness, and The Sculpt Society began offering short workout videos to accommodate busy schedules.

Fitness experts and research highlight several reasons why short workouts can be beneficial.

Breaking Up sedentary time

Research shows that increasing daily movement can significantly improve health, especially when it replaces sedentary time. Too much sitting is linked to various health risks, including heart disease and diabetes. Experts recommend breaking up sitting periods with movement, as standing alone does not fully counteract the negative effects. Short workouts are an effective way to do this, and they’re easy to integrate into your daily routine. For example, you could climb extra flights of stairs, take a 10-minute walk after lunch, or do push-ups or squats while watching TV. These “exercise snacks” can help reduce sedentary time without requiring a major time commitment.

Consistency is key

Consistency plays a major role in the health benefits of exercise, such as improved cardiovascular health, stronger bones, and better mental well-being. However, sticking to a workout routine can be challenging, especially if it conflicts with your schedule. Personal trainer Kim Perry notes that longer workouts may feel daunting for busy individuals, especially parents. Shorter sessions, on the other hand, are more manageable and can seamlessly fit into hectic schedules. Pilates instructor Lesley Logan agrees, explaining that shorter workouts are more approachable and less stressful, making it easier to maintain regular exercise.

Intense workouts in less time

Shorter workouts can also be more intense. Studies show that vigorous exercise, especially for those who spend long periods sitting, can provide significant health benefits. The advantage of shorter workouts is that they allow you to push yourself harder. High-Intensity Interval Training (HIIT), for example, is ideal for short bursts of intense exercise. HIIT sessions involve alternating between high-intensity exercises (like mountain climbers or burpees) and short recovery periods. This approach boosts heart rate and improves strength, endurance, and stamina. While a brief walk on a treadmill is beneficial, it’s less effective for improving fitness or burning calories quickly.

Potential drawbacks of short workouts

While short workouts can help you meet your fitness goals, planning is essential. If you’re skipping full-body strength training, you’ll need to focus on targeting different muscle groups on different days. Additionally, the intensity of short workouts can increase the risk of injury. Rushing through exercises without proper warm-up or cool-down can lead to strains or sprains. Experts recommend limiting intense HIIT sessions to two or three times a week, with at least 48 hours of recovery in between, to prevent overuse injuries.

Finally, it’s important to remember that short workouts need to add up over the course of the week. A couple of mini-sessions won’t be enough to meet your weekly exercise goals. Make sure you’re still hitting the recommended 150 minutes of moderate activity or 75 minutes of vigorous activity each week.

In conclusion, short workouts can be a great way to stay active, especially when time is tight. By incorporating quick, intense sessions into your routine, you can enjoy the benefits of exercise while working around your busy life. Just remember to plan your workouts wisely, avoid overdoing it, and ensure your weekly exercise goals are met.