Ah, yes, time: It’s fickle, it passes too quickly, there’s never enough of it, we’ve all heard the tropes. But in all seriousness, what are you supposed to do with barely enough time for a meal, let alone a solid workout?

As it happens, a productive exercise sesh might be more attainable than you realize. In just 10 minutes, it’s possible to get your blood pumping, elevate your mood, and even boost your calorie burn for the day ahead. 

Skeptical? Don’t worry, we came with receipts in the form of insights from fitness experts.  

The Experts

• Denise Chakoian, Certified Fitness Trainer and owner of CORE Cycle and Fitness LaGree in Rhode Island 
• Terry Tateossian, CPT and founder of THOR: The House of Rose Retreats and Coaching

Can a 10-Minute Workout Really Be Effective?

10 minutes is about how long you need to unload a dishwasher, answer some emails, or finally reply to that lively family group chat. But in the time it takes to finish those small tasks, you can have a productive workout that boosts strength, stamina, and even your mood.

“A ten-minute workout can still make a real difference, even if it seems short,” says Chakoian. “The short length also makes it less overwhelming, so people are more likely to stick with it. While it’s not the same as a long workout, it’s still a strong way to stay active and healthy.”

Tateossian agrees: “The biggest misconception is that if you don’t spend an hour at the gym, it ‘doesn’t count.’ In reality, every bit of movement adds up. For [people] with busy schedules, especially in midlife, these 'exercise snacks' are a practical way to stay consistent without feeling overwhelmed. Consistency is what transforms your body, not marathon sessions once in a while.”

She adds, “These mini workouts are a powerful way to reclaim control of health without sacrificing time or energy. [They] can be incredibly effective when done with focus and intensity.”

So whether you’re navigating the start of another hectic school year or struggling to find free time in your routine, know that 10-minute windows in your schedule are a golden opportunity to get moving. 

Benefits of 10-Minute Workouts

We’ll be honest: We were sold on 10-minute workouts the second we heard the term “exercise snacks”. But if you need a little more convincing, check out the possible health benefits of mini sweat sessions, according to our pros:

• Physical fitness: “Quick bursts of exercise like squats, push-ups, or jumping jacks can build strength and stamina if you keep up with them,” says Chakoian. 
• Improved mood and energy levels: “A 10-minute workout can elevate your heart rate, improve circulation, and boost endorphins, giving you noticeable energy and mood benefits,” says Tateossian.  
• Heart health: “Getting your body moving raises your heart rate and helps your blood flow better, which is good for your heart,” adds Chakoian. 
• Weight management: “Research shows that even brief bursts of exercise improve cardiovascular health, insulin sensitivity, and calorie burn throughout the day,” says Tateossian.

The Perks of Mini Workouts vs. Full-Length Sessions

Our experts agree: 10-minute “mini” workouts offer a handful of compelling benefits over longer sessions, including greater accessibility, more calories burned, and less stress during the workday. 

• More accessible: “Shorter workouts are easier to fit into a busy lifestyle, which makes consistency (the single most important factor in fitness) much more achievable,” says Tateossian. “They also reduce decision fatigue—you don’t have to block an hour or drive to the gym, you just press play or start moving.”

Chakoian adds, “Doing several [mini workouts] in one day can add up to the same benefits as a longer workout. For many, this style feels less intimidating and turns exercise into a routine instead of a burden.” More fitness, less burden? Sign us up!

• More calories burned: “Mini workouts can fire up the metabolism multiple times a day, which helps the body burn more calories overall,” says Chakoian. So if you’re looking for more workout flexibility without compromising your daily calorie burn, sprinkling shorter sessions into your routine could be the answer. 
• Less sedentary discomfort: “For someone who sits most of the day, ten minutes of moving around loosens stiff muscles and helps with posture,” says Chakoian. Tateossian adds, “[Mini workouts] can help regulate energy and stress throughout the day, breaking up sedentary time that contributes to back pain, brain fog, and stiffness.” Considering how difficult it can be to juggle long workdays and lengthy gym sessions, we’re huge fans of this particular perk. 

Tateossian also highlighted the benefits of mini workouts for a particular demographic: “For women in midlife, shorter, more frequent sessions are also gentler on the nervous system and hormones compared to overly long, high-stress workouts.” 

So while 10-minute workouts aren’t a replacement for longer sessions (and the CDC still recommends 150 minutes of moderate-intensity exercise weekly for most adults), they deliver real health benefits over time. “Mini workouts are amazing micro-investments in your health that compound over time,” says Tateossian. 

Is a 10-Minute Workout Enough to Build Muscle?

Whether they’re obsessing over protein intake or searching for the most hard-hitting strength workout, it seems like everyone these days is looking to up their muscle gains. Could 10-minute workouts deliver on this trend? According to our pros, it depends on your approach. 

“Muscle growth (hypertrophy) requires progressive overload, AKA challenging your muscles beyond what they’re used to. In 10 minutes, this can be achieved with bodyweight circuits, resistance bands, or dumbbell supersets that target specific muscle groups with minimal rest,” says Tateossian. “While you may not achieve the same results as a 45-minute structured lifting session, consistent 10-minute strength workouts can absolutely build and preserve lean muscle, especially for beginners or people over 40 who are regaining strength.”

“Doing moves like push-ups, squats, lunges, or planks with intensity can create strength gains over time,” adds Chakoian. “The key is using proper form and keeping the effort high since the session is short. While results may come slower than with longer workouts, consistency still leads to stronger muscles.”

So with patience and a targeted approach, mini workouts can bring you closer to stronger muscles—take that, gym rats! 

What’s the Best 10-Minute Workout?

According to our experts, one type of workout takes the cake for time-efficiency: High-intensity interval training, better known as HIIT. 

HIIT involves quick bursts of intense exercise (lasting from 10 seconds up to a few minutes), followed by brief periods of active recovery. Switching between the two creates an ultra-efficient workout that can yield benefits in as little as (you guessed it) 10 minutes. 

“This approach pushes your heart rate up quickly while engaging major muscle groups, so you burn more calories in less time and continue burning afterward due to the ‘afterburn effect’,” says Tateossian. “Strength-focused HIIT is especially valuable because it burns calories and helps preserve muscle mass, which is key for long-term fat loss and metabolic health.”

Chakoian adds, “It builds both strength and endurance because it challenges different muscle groups. This makes it a strong choice for people who want maximum benefit in minimal time.”

Need an example? Here are Tateossian’s recs: “Alternating kettlebell swings, pushups, and jump squats for 30 seconds each with short rests delivers both metabolic and muscular benefits.” 

Pro Tips for Maximizing Your Mini Workout

If you’re interested in 10-minute workouts, odds are you appreciate efficiency. While a few minutes of any type of movement can help boost your mood and heart rate, here’s how to make the most of every minute:

• Choose exercises strategically: “The key is choosing movements that engage multiple muscle groups at once, like squats, pushups, and planks, so you get the most benefit in the least amount of time,” says Tateossian. “Use resistance bands, dumbbells, or even your own bodyweight to increase intensity, and minimize rest periods to keep your heart rate up.” 
• Focus on form: “Focusing on form makes every rep count, because sloppy movement takes the work away from the muscles you’re trying to train,” says Chakoian. “Good posture and alignment also protect your joints from unnecessary strain. For example, doing a squat with your knees caving in puts stress on them instead of building your legs.” Chakoian adds that with proper form, you can challenge yourself with a lower risk of injury, leading to safer workouts and more noticeable results over time. 
• Set a timer: “I recommend setting a timer so you stay on track and avoid distractions at home,” says Tateossian. And if texts and emails threaten to distract you, we’d suggest turning on that ever-helpful Do Not Disturb mode. 
• Ramp up the intensity: “Pushing intensity means working at a pace where you feel your muscles burning and your heart rate rising. It’s about squeezing as much effort as you can into the short window you have. The harder you go in those minutes, the more your body is forced to adapt and grow stronger,” says Chakoian. 
• Turn on some tunes: “For added effectiveness, pair your workouts with music that energizes you and a simple warm-up to prevent injury,” suggests Tateossian. Mini workout + mini jam session = instant mood boost. 
• Stack your exercise snacks: “Three 10-minute workouts spread throughout the day can be just as impactful as one long session,” adds Tateossian. 

Bite-sized workouts blend convenience, accessibility, and genuine wellness benefits, making it easier than ever to stay fit with a jam-packed schedule. Ready to get started? Download the Stridekick app for a collection of workout challenges that you can complete from anywhere.  

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