Short-term exercises can have the same result as long-term exercises when practiced at high intensity, because the greater the intensity of the training, the more the body needs to work, favoring caloric expenditure even after exercise. Thus, a workout performed in 10 minutes at high intensity can have the same effect or superior effect as a workout performed in 40 to 50 minutes and at a moderate to low pace, for example.
High intensity exercises are called HIIT, from English High Intensity Interval Training , which can be done with aerobic exercises, which use the weight of the body itself or in functional or circuit training. See some functional training options.
Despite having benefits, fast and intense workouts 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 a heart attack or stroke in people who have cardiovascular problems, or result in injuries. In addition, sedentary people can do this type of exercise, but they should be introduced only when the person is already more conditioned.
Main benefits
The 10-minute workouts can have several benefits when performed correctly, at high intensity and accompanied by a professional, in addition to being related to a healthy and balanced diet according to the goal. The main benefits of the 10-minute workout are:
- Increased caloric expenditure; Greater muscle resistance; Better cardiorespiratory conditioning; Loss of fat and gain of muscle mass; Increased sensitivity to insulin; Combats stress, improves mood and ensures the feeling of well-being.
In order to have the maximum benefits, it is necessary that this type of training is accompanied by a balanced diet and suitable for the purpose, and should be recommended, preferably, 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 for that it needs to be practiced intensely and with professional monitoring.
The exercises can be done with the weight of the body, 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 a light pace. These shots must be taken for a period of 10 minutes or according to the professional's guidance, but must be intense enough for the heart rate and metabolism to increase.
In addition to the interval running on the treadmill, another way to increase the intensity of the run is to do it in soft sand, since it is more difficult and demands more effort from the body, increasing the heart rate and, consequently, the caloric expenditure.
See the caloric expenditure of each exercise:
It is also possible to perform 30-minute workouts at home, which also promote increased metabolism and caloric expenditure when practiced at high intensity. Here's how to do advanced training to lose fat.
