Working hours are getting longer, and free time is becoming more limited. Finding time to exercise can be tough. But what if there was a way to get an effective workout in just a fraction of the usual time? Well, you’re in luck! Research suggests that shorter workouts can have a more significant impact on your body and hormones than longer ones.
The science behind short workouts
Numerous studies have shown that high-intensity and moderate-intensity exercises significantly increase the production of circulating cortisol hormones. Whereas low-intensity exercises don’t have this effect on the body. Short bursts of intense exercise appear to better suit our bodies, providing optimal results in less time.
Here’s a secret weapon to help you make the most out of the precious little time you have to work out: The 20-minute workout. Combining cardio intervals with core exercises, this routine maximizes the benefits of short workouts.
The 20-minute workout explained
A 20-minute cardio interval program would look something like this:
- 5-minute progressive warm-up: Gradually increase the intensity of your warm-up exercises over five minutes to prepare your body for the workout.
- 10-minute interval training: Alternate between 30 seconds of high-intensity exercise and 1 minute of recovery.
- 5-minute cool-down: Slowly reduce the intensity of your workout to help your body recover.
How can 20-minute workouts be made even more beneficial for your body? By incorporating core exercises! Choose an exercise for each minute, focusing on those that challenge you the most. Can’t do the full minute? No problem, rest until the start of the next minute. Here’s a list of 15 effective core exercises to consider:
- Front plank
- Side plank
- Moving plank
- Reverse crunch
- Walk-the-dog plank
- Back extension (feet down)
- V-sit hold
- V-sit rotation
- Roll-ups (knees bent)
- Bicycle
- Single leg march
- Side plank with flexion
- Plank with frog legs
- Side plank with leg lift
- Back extension skydiver
The numerous benefits of short workouts
Aside from time savings, many advantages come alongside shorter workouts. Improved metabolic response, better weight management, and stress relief are just a few valuable benefits.
Shorter workouts increase the production of hormones responsible for satiety (appetite control) and help reduce our craving for unhealthy foods. This makes it easier for us to maintain a healthy diet alongside regular exercise. Additionally, short bursts of high-intensity exercise (i.e., interval training) can help increase our resting metabolic rate and boost our rate of fat loss.
Shorter workouts can also improve cardiovascular health. Research conducted by the American Heart Association shows that regular short workouts help lower blood pressure, reduce the risk of heart disease, and improve overall circulation.
Regular exercise has long been recognized for its role in stress reduction. Short workouts are no exception. Exercise triggers the production of endorphins, chemicals responsible for making us feel good and reducing feelings of anxiety.
Making short workouts work for you
While short workouts may fit better into your busy schedule, consistency is key to seeing the best results. Aim for at least three short workouts per week, with additional active rest days filled with low-intensity activities such as walking, yoga, or leisurely bike rides. Be sure to prioritize recovery and get enough sleep each night to help your body repair and recharge.
When it comes to working out, quality and consistency are far more important than quantity. Even if you’re short on time, don’t let that be an excuse for skipping exercise altogether. Instead, try incorporating shorter, more focused workouts into your routine and reap the numerous benefits.
