10 Big Benefits of 10-Minute Workouts (Or Less!)

10 Big Benefits of 10-Minute Workouts (Or Less!)

Let’s face it: we don’t always have the time to work out as much as we’d like. And when the American Heart Association, the Centers for Disease Control and Prevention and the US Department of Health and Human Services all agree on a minimum of at least 150 minutes of exercise per week, it can be a bit daunting. That’s why we’re here to reassure you that it is possible to reach your exercise targets and how to do it while juggling a busy schedule.

In fact, getting 10 minutes of exercise at a time is not just a time-efficient way to get your heart rate up, it can have even bigger benefits for your health.

Let’s explore 10 ways short workouts of 10 minutes or less can be an important part of your workout routine.

1. You’re more likely to stick with it. 

It’s easier to make excuses or find reasons why you don’t have time to do a longer workout. But who doesn’t have 10 minutes? 

A Great Way to Start the Day

Do a quick set of jumping jacks, mountain climbers and push ups in the morning before your shower, and start your day with more energy. 

A Quick Set to Wind Down

Or, if you like to veg out in front of the TV in the evening, do a quick round of exercise before or after (or both!) and enjoy your show even more with the knowledge that you’ve earned your chill-out time.

2. You’re less likely to get bored

Even if  you have a short attention span, 10 minutes is short enough to keep you engaged from start to finish. A 10-minute workout is also a great way to explore new styles of exercise. Give kickboxing a try, or try out some new yoga or Pilates moves. Even just changing up your location can keep your workout interesting so that you stick to it for the long run.

3. They’re easier to do anytime, anywhere

No need to carve out a whole hour of your day. If you have 10 minutes between meetings or during a coffee break, you can squeeze in some stretches, a quick burst of cardio, or a 10-minute HYGEAR workout. Check out our programs, 10-Minute Energy and 10-Minute Fitness, for quick sets of exercise you can do with GEAR 1 in 10 minutes or less. 

And if you take your HYROPE with you, it’s easy to get a high-powered cardio workout done while also keeping track of your workout stats through the HYGEAR app.

4. Short workouts help you stay focused

A study published in the Proceedings of the National Academy of Sciences journal showed that people who took a 10-minute power walk showed better results in their memory performance right after the exercise. They found that after a short period of even mild exercise, participants immediately showed much better memory performance and focus on cognitive tests. That means, anybody of any age or fitness level can benefit from a short, easy workout!

5. Good for managing blood pressure

The American College of Sports Medicine advises , or that people with high blood pressure should do at least 30 minutes of aerobic exercise per day. That may sound like a lot, but the good news is that three 10-minute sessions counts! Even a short workout, a quick walk, or a few minutes of strength training can have great benefits, adding up to a significant amount of exercise every day.

6. You won’t work up a huge appetite 

A long, strenuous workout could leave you starving afterwards, leading you to overeat afterwards. That’s why doing just 10 minutes of exercise can be helpful. A short workout won’t expend much energy and it also helps balance the secretion of hunger hormones. Together, short workouts can help contribute to weight loss.

7. Can boost life expectancy 

A study published in the British Journal of Sports Medicine found that even just 11 minutes of exercise a day contributed to higher life expectancy.

The study found that people who sat for about 8-10 hours a day, but managed to get about 11 minutes of moderate-to-vigorous exercise a day, were less likely to die than those who only got about two minutes of exercise a day. 

8. It’s easier to convince a partner to join you 

Inviting a friend to join your workout has a double benefit: for one, it’s more fun to turn your workout into a social event. And as they say, time flies when you’re having fun! You may even be tempted to keep going for more than 10 minutes. 

An additional benefit of working out with a partner is the added accountability. It’s not as easy to bail on your planned workout when you have someone else joining you. 

9. Boosts your confidence 

Completing a workout—even a short one—is a great way to feel good about your ability to commit to a goal and see it through. When you can look back and pat yourself on the back for having completed what you set out to do, you’re more likely to keep it up long-term.

10. Even 4 minutes can be enough

Intense exercise of even just 4 minutes in duration has been shown to improve cardiopulmonary endurance, increase muscle mass, enhance flexibility and more. Tabata workouts, named after its inventor, Dr. Izumi Tabata, is a type of high-intensity interval training that typically lasts 4 minutes and involves eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. Most Tabata workouts last 20 minutes, but even a single, 4-minute set can help you get the fitness results you’re looking for.

Ready to Take 10? 

With so many benefits of short workouts, there’s certainly no shame in taking 10 minutes for fitness. By incorporating exercise in small, manageable portions, it’s much easier to make fitness a lifelong habit.


The next step is finding the right equipment to help you get the results you’re looking for. HYGEAR makes it easy to incorporate fitness into your everyday life with lightweight, portable equipment that’s easy to carry with you for workouts anytime, anywhere. Get a full body workout with GEAR 1, or bust out a cardio workout, mixing in bodyweight moves for strength training, with the HYROPE. Your AI coach in the HYGEAR app will set your workout targets, provide motivation during the workout with real-time feedback, and allow you to see your progress as you make your way to your goals.


Recommendations for Physical Activity in Adults and Kids | American Heart Association

How much physical activity do adults need? | CDC.gov

Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans | Health.gov

Rapid stimulation of human dentate gyrus function with acute mild exercise | PNAS.org

Physical Activity Guidelines | American College of Sports Medicine

Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals | British Journal of Sports Medicine

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