The 10-minute cardio workout
How long does it take to get in a great cardio workout? Not as long as you might think.
Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
The right 10-minute workout can be just as effective as one that takes 50 minutes, according to research at McMaster University in Hamilton, Ontario, Canada.
The 12-week study compared no exercise with short and long exercise bouts on a stationary bike in a group of 27 sedentary men. Compared to 50 minutes of moderate cycling at a steady pace, the 10-minute regimen (at right) was just as beneficial.
“The basic principles apply to many forms of exercise,” says lead researcher Martin Gibala, PhD. “Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant.” The study was published in the journal PLOS ONE.
- 2 minutes: warm up
- 20 seconds: intense cycling
- 2 minutes: moderate cycling
- 20 seconds: intense cycling
- 2 minutes: moderate cycling
- 20 seconds: intense cycling
- 3 minutes: cool down
