Sufficient Daily Exercise for Maintaining Muscular Strength in 10 Minutes?
A 10-minute daily workout can be an effective way to maintain and even improve strength, particularly for those with limited time or energy[1]. Luke Jones, a certified personal trainer at HERO Movement, emphasizes that structure and intensity are key when it comes to shorter workouts[2].
Effective exercises for a 10-minute workout include bodyweight exercises such as squats, push-ups, lunges, and planks, which engage multiple muscle groups efficiently[1][5]. Additionally, dumbbell workouts that combine strength and cardiovascular elements, like circuits or AMRAP (As Many Rounds As Possible) formats, can be beneficial[4]. Standing routines focused on mobility and strength are also beneficial, especially for older adults to counteract age-related muscle loss[5].
Dr. Milica McDowell, a doctor of PT, exercise physiologist, and VP of operations at Gait Happens, suggests minimizing rest periods to less than 20 seconds between sets or exercise changes for a 10-minute workout[3]. This approach ensures that the workout remains purposeful and efficient.
Jones recommends focusing on full-body workouts for the biggest bang for your buck, including exercises like pull-ups, swings, carries, presses, cleans, and squats[6]. He also suggests using EMOMs (Every Minute On the Minute) or simple complexes to structure a 10-minute workout purposefully and efficiently.
Consistency and adaptability are important in shorter workouts. Dr. McDowell recommends using one middle heavy kettlebell for a 10-minute session and creating a circuit with very little rest[3]. Jones emphasizes that shorter workouts can still lead to real progress over time.
The choice of exercises should be guided by individual goals and background, and should feel meaningful and work multiple areas at once. A 10-minute workout for strength gains should be structured intentionally, with exercises chosen to work multiple muscle groups effectively.
In summary, a well-structured 10-minute daily workout focusing on compound movements and progressive challenge can maintain and build strength, especially when time is a constraint[1][4][5].
- Incorporating exercises like squats, lunges, push-ups, planks, pull-ups, swings, carries, presses, cleans, and even yoga poses into an active lifestyle can support wellness and fitness.
- Adequate sleep is crucial for recovery and weight loss, as it allows muscles to repair and grow after a workout.
- An active lifestyle, combined with a 10-minute daily workout that includes bodyweight exercises and dumbbell workouts, can contribute to health-and-wellness and fitness-and-exercise goals.
- Science has shown that shorter, intense workouts can be effective, but minimizing rest periods and maximizing compound movements is essential for an efficient 10-minute workout.
- Adopting an active lifestyle that includes a 10-minute daily workout, alongside a balanced diet and adequate sleep, can lead to long-term weight loss, strength gains, and improvements in overall health.
