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Short workouts can be beneficial — but keep these exercise tips in mind

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Short workouts can be beneficial — but keep these exercise tips in mind

The U.S. Department of Health and Human Services recommends getting 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, plus two days of strength training. How you break that up depends on your personal preferences: While some people love a long run or a sweaty hourlong boot camp class, others prefer their sweat sessions to be short and sweet — and the data says that these micro-workouts are all the rage right now. According to fitness app Strava’s annual Year in Sport report, more than 20% of all activity tracked by users was under 20 minutes long.

It’s not surprising that shorter workouts are popular. The rise in at-home workouts — sparked by the COVID-19 pandemic — meant more people were sneaking in a fitness break between work meetings and tasks. Online exercise classes reflect this: pandemic-favorite Peloton, Cacti Wellness and the Sculpt Society, for example, all offer short workout videos as options.

Fitness experts — and science — say there are plenty of reasons to love short workouts. Here’s why.

Short workouts break up your sedentary time

There’s substantial research that says the more movement you do in your day, the better. This is especially true when that movement replaces the time you would have otherwise spent sitting down.

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Too much sedentary time is linked with a slew of health risks, including heart disease and diabetes. Experts say breaking up this time with movement (not just standing, which comes with its own health issues, including blood pressure problems) is crucial to one’s well-being.

Short workouts are one way to combat this sedentary time, as they’re easier to squeeze into your day. Consider “exercise snacks,” for example. These short bouts of exercise help break up the time when you’re not moving, can easily be incorporated into your regular routine. That may look like getting your heart pumping by climbing a few extra flights of stairs to your office, taking a 10-minute walk around the block after lunch or even doing some push-ups or squats while watching TV.

Short workouts can keep you consistent

Consistency is key when it comes to receiving the health benefits of working out. Regular exercise is linked to positive health outcomes including stronger bones, better cardiovascular health, improved mental health and increased brain function, immunity and sleep.

Keeping up with exercise involves finding a routine that works for you and your schedule. If you force yourself into a routine that doesn’t align with your priorities — like booking a lengthy barre class that takes up your entire lunch break — you may find yourself bailing more often than not, says personal trainer and fit pregnancy coach Kim Perry. She notes that for many people (including busy parents), it “feels daunting to set up an hour’s worth of time to work out.”

Pilates instructor Lesley Logan tells Yahoo Life that many people find shorter sessions more “approachable” overall, which allows them to “integrate fitness into their busy lives more seamlessly.” In today’s fast-paced world, she explains, “shorter workouts can fit into tight schedules, reducing the stress often associated with finding time to exercise.” And any exercise is better than none at all.

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Short workouts may mean more intense exercise

Studies have shown that vigorous exercise may be especially beneficial for our health, particularly for people who sit for long periods of time. The good news for short-workout fans? The shorter the workout, the more energy you have to really go all in — and research says that the health benefits of going harder in less time is just as good as doing a lower-intensity workout for longer.

“HIIT, or high-intensity interval training, is one of the most effective workouts to do in short bursts, while also seeing strong results,” fitness instructor and Passion Fit founder Reena Vokoun tells Yahoo Life. That’s because HIIT (like doing mountain climbers or burpees for 30 seconds, followed by a short rest) causes your heart rate to go up quickly and come down for recovery, before it goes “right back up and comes right back down again.” It’s also a workout that “will help with your strength, energy, endurance and stamina,” Vokoun adds.

While a five-minute walk on a treadmill is beneficial because any movement is better than none, it’s less effective for quickly improving fitness or burning calories, notes Vokoun.

Are there any drawbacks to short workouts?

You can reach your fitness goals by sticking to shorter workouts — but you do need to do some planning. If you’re not making time for a full-body strength training session, for example, think about what you can achieve in a short time. Maybe that means doing squats one day, arms the next and so on, so that every muscle group gets attention.

Then there’s the risk of injury from more intense, short workouts. For one thing, people who focus on exercising quickly may rush through their workouts and risk injury by not taking the time to properly warm up or stretch afterward.

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Doing lots of short, intense workouts can also be hard on your body. When it comes to HIIT, experts say to aim for just two or three sessions per week and to recover for at least 48 hours between these workouts in order to avoid overuse and injury.

Lastly, it’s important to keep in mind that your short workouts do need to add up throughout the week; a couple of mini workouts won’t make much dent in your weekly exercise goals. Make sure that each week you’re still getting 150 minutes of moderate exercise or 75 minutes of vigorous exercise.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

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Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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