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Can a 10- or 15-minute workout really help you get fit? A sports scientist explains

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1 year ago

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Can a 10- or 15-minute workout really help you get fit? A sports scientist explains

In today’s fast-paced world, finding time for exercise can be challenging. This probably explains why short workouts continue to be so popular. But can workouts of only 10 or 15 minutes really help you get fit? The answer, according to research, is a resounding yes. Short workouts can be very effective – offering numerous health benefits with just a small time commitment.

Research has consistently demonstrated that short bursts of exercise can yield substantial health benefits. A study published in the European Heart Journal found that engaging in vigorous activity for just 15 minutes per week, broken into several short bouts – as little as two minutes of exercise per day – can significantly lower the risk of heart disease, cancer, and early death.

Participants who accumulated these brief sessions throughout the week experienced an 18% lower risk of dying during the study period, a 40% lower risk of developing heart disease and a 16% drop in cancer risk. Vigorous-intensity activities (meaning they make you breathe harder and increase your heart rate) can include brisk walking, jogging, cycling, rowing, swimming and dancing.

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Research has also consistently found that spreading one-minute bursts of vigorous-intensity activities throughout the course of the day is as effective as one continuous, 30-minute workout of moderate intensity or one 20-minute intense workout.

This means that performing multiple “exercise snacks” can provide similar benefits to a longer workout – including improvements in blood pressure, cardiorespiratory health, blood fat, insulin and blood sugar levels. These findings suggest that short workouts can be a practical and efficient way to maintain overall health.

Some examples of easy exercise snacks you can incorporate into your day include using the stairs instead of the lift, walking one or two bus stops away from where you usually get on and taking short, brisk walking breaks every hour or two while at the work.

Making it count

While short workouts have many advantages, there are some caveats to consider.

It’s essential that these brief sessions are of at least moderate-to-vigorous intensity to maximise their benefits. This means that even after a short burst of activity, your heart will be beating more quickly, you’ll be breathing heavier and you’ll feel hot and sweaty.

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For exercise novices, lower intensity workouts can still be beneficial in the short term. But as you become more fit, simply performing light activities without challenging yourself further may not provide the same health improvements as more intense or longer exercise sessions.

Moreover, while short workouts can be effective, they should be complemented by other forms of physical activity to meet the recommended activity guidelines. Adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. They should also perform muscle-strengthening activities at least two days per week. Short workouts can contribute to these totals, but it’s crucial to ensure a balanced exercise routine.

A group of men perform a lunge together in a gym.
You should aim to do a mix of both cardio and strength training workouts each week.
PeopleImages.com – Yuri A/ Shutterstock

Another consideration is the potential plateau effect that can happen with any physical activity programme. Research indicates that improvements in aerobic capacity may level off after a few weeks of exercise. Our body becomes used to our exercise routines. As such, we need to change things up in order to promote further progress. This means varying your exercise routine and incorporating longer or more intense sessions periodically.

Where long workouts win

While short workouts offer many benefits, there are certain types of fitness that require longer sessions.

Endurance training, for example, often necessitates extended periods of exercise to improve high-intensity aerobic performance and cardiovascular health benefits. This is why activities such as long-distance running, cycling and swimming are typically performed over a longer duration. However, short, high-intensity exercise training can still be used alongside your usual, longer workouts to boost endurance benefits in a time-efficient way.

Strength training also benefits from longer workouts. While short, intense sessions can improve muscle strength and power, longer workouts allow for more comprehensive training targeting different muscle groups and incorporating various exercises. This can lead to greater overall muscle development and strength gains.

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Additionally, flexibility and balance exercises, such as yoga and Pilates, can be added throughout the week to boost the results of your workouts. These activities focus on controlled movements and stretching, and can further improve these fitness components even in short sessions.

Even still, short workouts can be a valuable addition to your fitness regimen – offering significant health benefits and flexibility for busy schedules. But it’s important to ensure these short workouts are at least moderately intense, and combined with other types of exercise throughout your week to achieve optimal results.

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Fitness

Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting

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7 hours ago

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June 3, 2026

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Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting

Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )

Fitness coach debunks 8 harmful fitness myths women still face. (Pexels )

Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:

1. Periods mean complete bed rest

According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.

2. After marriage or kids, fitness is not important

Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.

3. A C-section means your core is gone forever

Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.

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4. Walking around the house is enough exercise

While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.

5. Sweating more means more fat loss

Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.

6. Running will ruin your uterus, boobs or joints

This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.

7. Women should only do yoga, not weights

Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.

8. Carbs at night make you fat

Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.

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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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Fitness

As cost of living bites, one of the things slipping may be fitness goals

Published

18 hours ago

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June 3, 2026

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As cost of living bites, one of the things slipping may be fitness goals

For Hobart teacher Mary Holton, health means everything. 

She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.

“Going out for just fitness alone was a bit much,”

she said.

Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)

Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.

Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.

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“That costs … so to actually go to other classes as well, it’s out of my budget really.“

People working out in a community hall.

Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)

National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.

Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.

“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”

Professor Norris said.

Woman standing at the end of a corridor.

Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)

For Ms Holton, going to a free workout group in her local community was a game-changer.

“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.

Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.

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Free exercise classes become a lifeline

At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief. 

Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.

Trainer Ollie Mathewson said the surge was unmistakable.

“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”

he said.

Man standing in front of a playground.

Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)

Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups. 

Tasmanians are increasingly organising their own solutions.

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Mr Mathewson said connections drive outcomes.

“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“

Professor Norris said one’s health can be prioritised for free.

“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.

“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”

She said free options were vital because once people stop moving, it becomes harder to start again.

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“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“

Health appointments being delayed or dropped

For some Tasmanians, the financial pressure is forcing even tougher choices.

Woman standing in front of a brick wall leading to a dock full of boats.

Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)

Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.

“My health needs to be prioritised, but your bills come first, really,” she said.

Woman standing in front of a carpark.

Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)

Jordyn Rowbottom has seen the same pattern around her.

“People are being forced to cut what they can access,”

she said.

Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.

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She said the combination of financial pressure and reduced physical activity would create a public health challenge.

Trainers adapting to shrinking budgets

Personal trainer Nickola Orr works with clients across different income levels, ages and needs. 

She said affordability now shapes almost every program she designs.

“You want to make sure they can get as much help as they can within their price range,”

she said.

GYM

Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)

With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.

“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”

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Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.

“The changes are very small … while they add up over time, there is no immediate impact,”

Ms Orr said.

Calls for more free and low-cost options

Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.

“More free options would be a great thing. There are a few now, but there should be more,” he said.

The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.

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A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.

“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.

“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“

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Fitness

What If Moderate Exercise Isn’t Enough For Women In Midlife?

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1 day ago

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June 2, 2026

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What If Moderate Exercise Isn’t Enough For Women In Midlife?

If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.

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