A quick 10-minute run is far better for your training and health than simply not running at all, say the experts. To use a 10-minute run as a workout, Lindsay Ludlow suggests doing a three-minute warmup, four-minute hard effort, and three-minute cooldown.
"Running may be a better exercise option than more moderate intensity exercises for healthy but sedentary people since it produces similar, if not greater, mortality benefits in five to 10 minutes compared to the 15 to 20 minutes per day of moderate intensity activity that many find too time consuming."
Yes, 10 minutes of cardio exercise a day can help to lose weight. 10 minutes of exercise, especially those performed in high-intensity interval training boosts your metabolism. A proper diet and exercise is the first step to a healthy lifestyle. Obesity has become a major problem all over the world.
In summary, 10-minute workouts can be effective for improving overall fitness and providing health benefits, but may not be sufficient for certain goals like building significant muscle mass. Consistency and regular exercise are key to seeing results from any workout regimen.
Calorie Burn: Walking three miles will typically burn more calories than running just one mile. However, the post-exercise calorie burn (often referred to as 'afterburn') can be higher after intensive activities like running.
Here's what you should know: Quick workouts DO have benefits for general health & fitness. Quick workouts are NOT ideal for achieving more specific goals (such as losing belly fat, building bigger arms or butt, etc.)
Adopt the 10-Minute Rule
Commit to at least 10 minutes of exercise to gauge your motivation; nothing difficult, just the warm-up section of your workout.
You can't target belly fat with specific workouts, but getting at least 30 minutes of moderate exercise, eating well, and prioritizing your sleep can help you lose weight overall — including from around your belly.
Higher-intensity running like HIIT sprints has been shown in research to effectively burn belly fat, also known as visceral fat. The added benefit of HIIT running is that it's time-efficient, with a workout only taking five to 15 minutes.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
Running burns more than twice as many calories per minute as walking. For a person who weighs 160 pounds, walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories.
Adding a 10-minute run into your daily routine can help with weight management. While it might not seem like much, these short runs add up over time. According to Harvard Health, running at a moderate pace burns approximately 100 calories in 10 minutes for a person weighing 155 pounds.
You will have stronger legs from running
When we run, we use all the muscles in our legs, big and small. If you are new to running, you might be surprised by how quickly you start to develop lean muscle in your legs and the speed at which you build endurance.
When you start running, your muscles are cold and stiff, and your body isn't used to the increased activity. Your heart rate and breathing rate increase to provide your muscles with the oxygen and nutrients they need, and your body starts to produce energy from stored glycogen.
The short answer is: yes! Research has found that 10‑minute workouts can help improve your health and fitness, particularly if you aren't used to exercising. Scheduling gym time or a long workout can feel overwhelming, especially on busy days.
According to his biographer, Walter Isaacson, Jobs believed that if he couldn't solve a problem in 10 minutes, he needed to step away and go for a walk—often barefoot. This wasn't just about clearing his mind; it was a method for unlocking creativity and problem-solving abilities.
A quick 10-minute run is far better for your training and health than simply not running at all, say the experts. To use a 10-minute run as a workout, Lindsay Ludlow suggests doing a three-minute warmup, four-minute hard effort, and three-minute cooldown.
The ideal frequency of running for weight loss is about three to four times a week. This allows your body to adapt, recover, and improve over time. Sessions should last from 30 minutes to an hour, depending on your current fitness level and specific goals.
When combined with dietary changes, you can lose 10 pounds in 10 to 24 weeks. Start with walking 10 to 15 minutes per day and work up to 30 to 60 minutes per day, depending on your fitness level and schedule.
What Is A Good Run Pace? A common running goal people aim for is running 5km in 30 minutes, or 10km in an hour. This would be a pace of 9:39 minutes per mile, or 6.00 minutes per kilometre. If you wanted to hit 5km in 25 minutes, this would be a pace of 8.03 minutes per mile or 5.00 minutes per kilometre.
As you're running at a steady pace, try to match your inhales and exhales to each stride, breathing deeply into your diaphragm. You could try an inhale for two steps, and an exhale for two steps, or a similar pattern that works for your breath and pace. Try to maintain this steady rhythm through your run.
At just 30 minutes of regular running, you'll reap many rewards: Improved Cardiovascular Health: Running is an excellent aerobic exercise that helps strengthen the heart and improve cardiovascular health. Regular running can lower blood pressure, reduce the risk of heart disease, and improve circulation.