Short workouts can offer the same results as longer ones when performed at high intensity. That’s because the higher the intensity, the harder the body has to work, which boosts calorie burn even after the session is over. A 10 minute workout done at high intensity can produce the same—or even better—results compared to a 40 to 50 minute workout done at a moderate or low pace.

High-intensity workouts are known as HIIT, which stands for High-Intensity Interval Training. These workouts can include aerobic movements using body weight, functional training, or circuit exercises.

Although effective, short and intense workouts are not suitable for everyone. It’s important to have professional supervision, especially since high-intensity exercises place extra strain on the heart. In people with cardiovascular conditions, this could lead to heart attack or stroke, and it may also increase the risk of injury. Sedentary individuals can perform high-intensity workouts, but only after they’ve built up some physical conditioning.

Main benefits

When done correctly, at high intensity and with proper guidance, 10 minute workouts can offer several health benefits. These workouts should be combined with a healthy, balanced diet that aligns with individual goals. The main benefits include:

Increased calorie burn
Greater muscle endurance
Improved cardiovascular and respiratory fitness
Fat loss and muscle gain
Increased insulin sensitivity
Reduced stress, improved mood, and enhanced sense of well-being

To maximize results, it’s recommended to pair this type of training with a balanced diet tailored to your specific goals, preferably with guidance from a registered dietitian.

How to do a 10 minute workout

Exercising for just 10 minutes every day can be enough to break out of a sedentary lifestyle and reduce the risk of heart disease, as long as it’s done at high intensity and with professional supervision.

The exercises can use your own body weight, gym equipment, or cardio movements such as running, cycling, jump rope, stair climbing, or swimming.

10 minute running workout

A simple 10 minute workout on a treadmill could involve running for 30 to 50 seconds at high intensity, followed by a rest period of 20 to 30 seconds, either by stopping or walking at a light pace. These intervals should last for a total of 10 minutes or as advised by a trainer. The workout should be intense enough to increase heart rate and metabolism.

Another way to boost intensity is to run on soft sand, which requires more effort from the body, raising heart rate and increasing calorie burn.

See how many calories different exercises can burn:

It’s also possible to do 30-minute workouts at home, which can still raise metabolism and increase calorie burn when done at high intensity.