Short-term exercises can have the same result as long ones when practiced at high intensity, because the higher the intensity of training, the more the body needs to work, favoring caloric expenditure even after exercise . Thus, a 10 minute high intensity workout may have the same effect or effect as a 40 minute to 50 minute workout at a moderate to low pace, for example.
High intensity exercises are called HIIT High Intensity Interval Training, which can be done with aerobic exercises, using body weight or in functional or circuit training. Here are some functional training options.
Although they have benefits, fast and intense workouts can not be practiced by all people and it is recommended that they be accompanied by a professional during the training. This is because in this type of exercise, there is great cardiac demand, which can result in infarction or stroke in people who have cardiovascular problems, or result in injuries. In addition, sedentary people can do this type of exercise, but should be introduced only when the person is already more conditioned.
Main benefits
The 10-minute workouts can have several benefits when performed correctly, in high intensity and accompanied by a professional, in addition to being related to a healthy and balanced diet according to the goal. The main benefits of the 10-minute workout are:
- Increased caloric expenditure;
- Increased muscular endurance;
- Improved cardiorespiratory fitness;
- Fat loss and gain of muscle mass;
- Increased insulin sensitivity;
- It fights stress, improves mood and ensures a sense of well-being.
To have maximum benefits, this type of training must be accompanied by a balanced diet that is adequate for the purpose and should preferably be recommended by a nutritionist. Learn what to eat to gain muscle and lose fat.
How to do the 10-minute workout
Practicing at least 10 minutes every day is enough to get out of the sedentary lifestyle and decrease the risk of cardiovascular disease, but for this to be practiced intensely and with professional accompaniment.
Exercises can be done with your own body weight, bodybuilding exercises or aerobic exercises such as running, cycling, jumping rope, climbing stairs and swimming, for example.
10 minute running training
A 10-minute race training option can be done on the treadmill, running 30 to 50 seconds in high intensity and resting around 20 to 30 seconds, which can be stopped or paced. These shots should be done for a period of 10 minutes or as directed by the professional, but should be intense enough for increased heart rate and metabolism.
In addition to the interval running on the treadmill, another way to increase the intensity of the race is to do it in the soft sand, since it is more difficult and demands more effort from the body, increasing the heart rate and, consequently, the caloric expenditure.
See the caloric expenditure of each exercise:
It is also possible to perform 30-minute workouts at home, which also promote increased metabolism and caloric expenditure when practiced at high intensity. Here's how to do the advanced workout to lose fat.
