Skip to main content.

Are short workouts effective?

Posted January 27, 2020 by Ali Ziegler, Athletic Trainer – Summa Health Sports Medicine

Workout

As a general goal, it is recommended that we get at least 30 minutes of physical activity every day, more if you’re looking to lose weight. However, some people find it hard to carve out those 30 minutes every day. Some may only have time for a short 10-minute workout. So, is it still worth exercising even if it’s only for a few minutes at a time?

Studies have shown that short workouts throughout the day are just as beneficial as long continuous ones.

 

In this study, four groups of exercisers were compared:

  • Non-exercisers
  • Exercisers that do three 10-minute workouts/day
  • Exercisers that do two 15-minute workouts/day
  • Exercisers that do one 30-minute workout/day

The study revealed that people who exercised regularly, regardless of how long or short the time spent exercising, lost weight and increased their endurance.

It is important to find an exercise routine that you can fit in to your daily routine. Even if you can only fit in a 10 – 20-minute workout per day, it’ll be worthwhile. If you’re trying to lose weight, multiple short workouts can be a more effective way to work out – when you exercise, your metabolism gradually speeds up, then gradually slows back down. As your metabolism slowly comes down, you are still burning calories at the elevated rate. So, when you elevate your metabolism more often, you burn more calories throughout the day.

 

How to Plan a Quick and Effective Workout

  • If you are busy and can realistically only exercise for short bouts throughout the day, be strategic about it and fit them in whenever you can. Here are some ideas for fitting in effective 10-minute workouts during your day:

  • Take a brisk walk before your morning shower, during your lunch break or right before dinner.
  • During your 10-minute walks, do a burst of vigorous walking for 2 minutes that is faster or more intense than your normal pace to burn more calories and improve your cardiorespiratory fitness.
  • If you settle in to watch TV, hold a plank during every commercial break of your first episode.
  • Do some squats as you cook dinner or get the kids ready for bed.
  • Drop down and do some push ups throughout the day – they work the whole body.

 

When it comes to exercising, finding the time can be a major barrier to getting a workout in every day. In an ideal world, we would all have the time to fit in a full workout, but realistically some of us only have a few minutes to spare, and any time spent exercising is better than not exercising at all.

Talk to your Summa Health primary care physician before starting a workout routine and for more tips to improve your health and strength.


About the Author

Ali Ziegler, Athletic Trainer – Summa Health Sports Medicine

Vitality eNews Sign Up

Receive the Summa Health eNewsletter for the latest health tips, advice and updates.

Related Blogs

View all Flourish Blogs

3 Tips to Achieve Your Wellness Goals

Are you walking into the gym with a whirlwind of thoughts in your head? Whether it's dinner plans or making it home in time to watch the game, we understand that life can get hectic. But, let's make sure your fitness goals don't get lost in the shuffle. At Summa Health Wellness Center, we're here to help you work out with a purpose and guide you on your journey to becoming a healthier and fitter version of yourself.

#1 Discover the Benefits of Our Free Assessments

For new…

Nutrition for Endurance Events: Fueling Your Performance

‘Tis the season for outdoor endurance sports! While gearing up with the best apparel, shoes and playlist is essential, don't overlook the power of nutrition. Learn how to properly fuel your body with carbohydrates, fluid and electrolytes during endurance activities that last longer than an hour.

Muscle Glycogen: Your Energy Source

Understanding Muscle Glycogen and Energy Utilization

During exercise, your muscles rely on muscle glycogen as a primary energy source. As your…

7 Common Myths on Healthy Hydration Debunked

When it comes to hydration, it’s a simple rule: Drink eight glasses of water each day, right? Wrong. There is a lot of misinformation surrounding hydration, including this common myth, which can make it difficult to distinguish fact from fiction.

Water is essential for healthy bodies, as we are made up mostly of water. Getting enough water enables our bodies to regulate body temperature, keep joints lubricated, prevent infection, deliver nutrients to cells and keep organ…

12 Tips For Cooking Up A Delicious, Yet Nutritious Holiday Meal

Holidays are a time for family fun, celebration and good food! But if you’re not careful, unwanted pounds can quickly sneak up on you.

Sticking to a healthy diet during the holidays is easier said than done, but it’s not impossible. Holiday weight gain is not inevitable.

Summa Health offers 12 ways to make your holidays healthier — without sacrificing the tastes of the season you look forward to year after year. Instead of cutting out your favorite treats…

Let's Talk About Fiber!

Fiber is found in fruits, vegetables, whole grains, legumes, and nuts. Fiber has many health benefits, including:

  • Playing a role in lowering blood cholesterol
  • Helping to control blood sugars
  • Aiding in preventing constipation
  • Contributing to weight management

According to the Institute of Medicine and USDA, women should aim for about 25 grams of fiber per day, and men should aim for about 38 grams per day, or it is recommended to have about 14 grams for every 1000 calories. …

Myth vs. Fact: What you need to know to feel confident in your healthy food choices

We’ve been told time and again all fats are unhealthy, multigrain is healthier than white bread and fruit juice is a good replacement for the whole fruit. But, are these facts or myths that have been ingrained in us? 

With so much conflicting information, it can be difficult to make the healthiest choices and the unfortunate truth is we often fall victim to food myths.

We might reach for a food commonly believed to be healthy, but in actuality, it could be harmful to…

Feeling the pressure? 8 ways to live a heart-healthy lifestyle

Are you feeling the pressure to live a heart-healthy lifestyle? You’re not alone.

Heart disease is the leading cause of death for men and women in the United States, according to the American Heart Association (AHA). What’s more, nearly half of all adults in this country are living with some type of cardiovascular disease.

The good news is you don’t have to be a statistic. While genetics do play a role in heart disease, there are several risk factors that can…

Our Commitment to Creating a Healthier Community [Podcast]

Iriel Hopkins and Marlo Schmidt discuss ways in which Summa Health System contributes to a healthier community.

10 early signs of diabetes that shouldn't be ignored

High blood sugar can cause gradual, unassuming symptoms that can sneak up on you. Frequent urination and excessive thirst — the telltale signs of type 2 diabetes — are often mild and can easily be attributed to other factors.

In fact, most people don’t even know they have high blood sugar until they’re diagnosed with type 2 diabetes.

Diabetesis a chronic condition that causes glucose (or sugar) levels in the body to rise. The problem is ignoring or…

How to introduce moderate exercise into your routine

Study after study has shown the positive effects of light-to-moderate physical activity and the negative effects of little or no exercise. Regular exercise is one of the most beneficial (and cost-effective) activities you can do to better your health.

Some benefits include:

  • Reduced risk of cardiovascular disease: Stroke and heart diseaseare two of the leading causes of death in the U.S. According to the CDC, just 150 minutes a week of moderate-intensity activity can put…

Sunscreen 101 - 5 reasons you should make it part of your daily routine

Did you know skin cancer is the most common form of cancer in the United States? According to the American Academy of Dermatology, one in five Americans will develop skin cancer in their lifetime, and men 65 or older are twice as likely to develop melanoma — the deadliest form of skin cancer — than women.

As we head into the summer months, most of us know the importance of wearing sunscreen in the hot, blazing sun. But what you may not realize is the importance of…

Best and worst foods for your next sizzling cookout

Nothing says summer like the classic American barbeque: hamburgers, hot dogs and macaroni salad with berry pie for dessert. Cookouts with family and friends are a favorite summer pastime to enjoy good food, the great outdoors and warmer temperatures.

But considering on average a person consumes upwards of 2,000 calories on typical barbeque fare, it’s not a bad idea to switch up this year’s cookouts to include healthier options. Who said cookouts had to be unhealthy…

Food allergy vs. food intolerance: How to tell the difference

Chances are good at one time or another you have experienced unpleasant symptoms — an upset stomach, diarrhea, nausea or bloating — after eating a delicious meal. Reactions from food are common, but it can be challenging to understand the cause.

Food intolerance can trigger some of the same physical symptoms as a food allergy. But, understanding the difference is vital to your health. Eating a food that your body is intolerant to can leave you feeling uncomfortable, but eating…

Weight Loss Options Built for Your Needs

Obesity and the need to lose weight is a deeply personal journey. With many new medical options available, it can be difficult to select the best individual approach to be successful with long-term weight loss.

Obesity is the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years, especially in the state of Ohio is alarming, and there is now a growing amount of national attention focused on the problem. In…

7 ways to reduce sodium without sacrificing flavor this holiday season

With so many celebrations centered on food, it’s easy to lose track of how much we’re consuming — including our sodium intake. In fact, it’s not unusual for a typical holiday meal to meet or exceed our recommended daily value for sodium.

But, what’s all the fuss about? Sodium, or salt, is a mineral that’s essential for life. It’s regulated by your kidneys and is required for nerve and muscle function and maintaining your body’s…

Are veggie burgers really a healthier choice?

It’s no secret that meatless meals are becoming more popular. While this is certainly not anything new for our vegan or vegetarian consumers, terms like “plant based” and “meat alternatives” are quickly becoming more mainstream. Wildly popular, meatless burgers are even entering the fast food market with Burger King’s addition of the “Impossible Whopper” to their regular menu. But, are veggie burgers actually healthier than a…

Good vs. Bad: Understanding your cholesterol levels

Cholesterol normally gets a bad rap, but is it really as bad as it sounds? 

Cholesterol is essential for your body — in healthy doses, of course. Cholesterol is a waxy, fat-like substance produced by the liver, which your body needs to build cells and produce certain hormones and vitamin D. 

Your body produces all the cholesterol it needs to function. The problem is many people don’t only get cholesterol from their liver. They also get high amounts of…

Can Obesity be Considered a Disease [Podcast]

Dr. Adrian Dan discusses obesity as a metabolic disease.

Tips on Maintaining Fitness and Physical Health During the Pandemic [Podcast]

Dr. Cipriani discusses tips on maintaining physician health during the pandemic.

4 Impactful Lifestyle Changes That Help Improve Your Cholesterol

Cholesterol is a waxy, fat-like substance that is produced by the liver and has many important functions in your body. Your body uses it to protect nerves, make cell tissues, keep your cells flexible and produce certain hormones. In addition to your liver making cholesterol, there are many foods that contain cholesterol, including eggs, meats and dairy products. Eating too much of these foods can add too much cholesterol to your body and have negative side effects. 

Too…

Your Options for Weight Loss

The desire to lose weight and the process chosen to go about it is a deeply personal journey. With many new options on the market, it can be tough to understand the best approach to reaching long-term weight loss.

Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem. It is also important to note that Obesity has been proven to increase the risk for cancer including Colon and Breast cancers. Weight loss is an important cancer risk reduction effort for many patients at higher risk for cancer and a component of cancer survivorship plans as well.

Breaking Down Protein Powders

In the last decade or two, protein powders have become increasingly popular among physically active and health-conscious individuals.

Protein powders are concentrated sources of protein — the essential building block for muscle, tissue, bones and blood — made from either animal or plant sources. While whole foods come complete with the essential vitamins, minerals and fiber you require, protein powders are an easy, convenient way to bolster your protein intake when…

First Unified World Obesity Day

Obesity has been deemed a disease of worldwide epidemic proportions. In the United States, obesity directly affects 40% of the adult population and an additional 30% are considered overweight. Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem.

When talking about obesity, it is very…

5 Ways to Make Healthy Eating a Piece of Cake

Eat healthy. Exercise. Lose the extra holiday L-Bs. These are some of the most common goals many of us try to accomplish each year. But, it’s just about the time of year when these all-too familiar New Year’s Resolutions start to fall by the wayside.

Life can get in the way, temptations arise and we can default to old habits. So this year, let’s try something different. Instead of listing the same goals year after year, let’s put to practice lifestyle…

How to Successfully Manage Your Diabetes During the Holidays

The holidays can be tough for anyone on a diet with all the celebrating, snacking and treats. Those with diabetes have to be especially careful around the holidays because gaining weight or rising blood sugar could be dangerous to your health.

If you slip into bad eating habits and they extend well into the New Year, you can do long-term damage to your body. Just a little preparation can go a long way towards keeping your weight and blood sugar down – check out these…

Here's the scoop on intermittent fasting

This recent weight loss trend places more of an emphasis on WHEN you eat than WHAT you eat (but keep in mind that both are important for success). Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

Depending on the type of intermittent fasting pattern you choose, your fasting time may be a few hours or a whole day a few times per week. During the fasting periods, you eat either very little or nothing at all.

Here are some of the…

What Does A Fast Food Meal Do To Your Body?

It’s quick, fast, and cheap; it also tastes really good! Americans spend roughly $50 billion on fast food each year. With the availability of food “on-demand” more and more people are opting for prepared foods, whether through a drive thru or delivered to your door.

But have you ever felt not-so-great after eating fast food--maybe a little tired or bloated? Did you notice you became hungry again pretty soon after eating? That’s because although most…

Battle it Out: Artificial Sweetener v. Sugar

The sweeter things in life are present at most celebrations...weddings, birthdays, work promotions, new baby, office parties...you get the idea. But if you are like many Americans trying to cut back on your refined sugar intake for health reasons and/or weight management, you may think opting for sugar replacements might be a healthier choice.

When it comes to real sugar (sucrose) versus artificial sweeteners, like the ones found in diet sodas and ‘zero-calorie”…

Myths vs. Facts: Binge Eating

According to the American Psychiatric Association, eating disorders affect millions of Americans, mostly women between 12 and 35 years old. There are three main types of eating disorders: anorexia, bulimia and binge eating disorder (BED). The focus of this blog post will be on BED.

BED is the most common eating disorder in the US. It can be characterized by recurring episodes in which large quantities of food are consumed (more food than most people would consume over the same…

Sugar: It may be an Addiction

Most of us know that too much sugar is not good for our overall health. But what you may not know is that growing research is showing what’s bad for the body may also be bad for the brain.

A recent study published in Scientific Reports found that a group of men between 35 and 55 who consumed more than 67 grams of sugar daily from sweetened foods and beverages were more likely to develop anxietydepression, and other common mental disorders after 5 years, compared with men with a lower daily sugar intake. In no way does this imply that excess sugar causes mental disorders in the general population; rather this was a select study which also found no similar correlation for the women who participated in the research.

What are macros?

Paleo, keto, macros, carbs, complex carbs, clean eating, plant-based...we could keep going but I think you get the idea. With so many buzzwords out there, it can be difficult to analyze which ones would be a good addition to your weight loss journey or can help maintain a healthy lifestyle. Let’s explore one of these nutrition buzzwords: Macros.

Macros are short for macronutrients. These nutrients include protein, carbohydrates and fats and make up the caloric content of food.

Controversial Use of E-cigarettes and Vaping- A "Heated" Debate

Electronic Nicotine Delivery Systems (ENDS) first entered the US market around 2007.  Wells Fargo Securities analysts now claim that these products have grown into a $4.4 billion industry. These products have many names including e-cigarettes, vapes, vaporizers, vape pens, hookah pens, and e-pipes among others. Most use a heating mechanism to turn liquid into a vapor that is then inhaled as an aerosol. E-cigs differ from traditional cigarettes because they do not “burn” or contain the 7,000 chemicals present in traditional combustible cigarettes. The tobacco industry continues to develop and market new nicotine delivery devices and without question the controversy over these products is still a heated debate.

Carbs: The Good, the Bad and the Yummy

Atkins, paleo, low-carb, no carb, how do you choose? If weight loss is a priority for you, or if you are just looking to eat healthier, there is an abundance of diets, meal plans and fads out there.

But what exactly are carbohydrates (carbs) and why are some of them so “bad” for us? Below is a breakdown of the types of carbohydrates, what they do to our bodies, which ones we can eat and those to avoid.

The Gift of Heart Health

When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable.

Making heart-healthy choices, knowing your family health history and the risk factors for heart…

Medical Nutrition Therapy or Nutrition Education?

Medical Nutrition Therapy or Nutrition Education?

Obesity currently affects 34% of all Americans. It contributes to many other conditions, including Type 2 Diabetes, GERD, Sleep Apnea, Hypertension, Hyperlipidemia, Joint Disorders, and a variety of cancers. Improving or eliminating obesity often can improve or cure these conditions, including Type 2 Diabetes.

A registered dietitian can approach obesity through either medical nutrition therapy or nutrition education.

Medical…

Eating-Mindfully

We eat for many reasons beyond hunger, which is why learning to eat mindfully helps you maintain or even lose weight if desired. As we celebrate Healthy Weight week this week, here are ten tips that provide some food for thought.

1. Reject the Diet Mentality.Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet…

[{"RootId":"ba198066-3078-4dcd-8e69-28251bebb940","RootUrl":"/glossary/"}]

Options to Request an Appointment

If your situation is an emergency, call 911.