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The 10-Minute Cardio Workout

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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, this 10-minute regimen was just as beneficial:

  • 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

“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.