We’ve all seen the ads and YouTube videos claiming you can get results in just 10 minutes, but is there any truth to it?
The effectiveness of a 10-minute workout depends on your training experience and the intended focus of the workout. To see real results, whether in strength or conditioning, you need to push yourself close to failure. How quickly you reach that point depends on your fitness level. For someone new to training, 10 minutes can be enough to create a meaningful stimulus. However, as you progress, you will need to increase either intensity or duration to keep improving. This is the principle of progressive overload. At a certain point, you can only push intensity so high before you need longer sessions to continue making gains.
That said, shorter workouts can be a great tool, especially for those who spend long hours at a desk. We see this often at AIM Athletic. Many of our members have demanding work schedules, making it tough to fit in long workouts. In these cases, breaking up training into multiple shorter sessions throughout the day can be a solid way to stay active and offset the negative effects of prolonged sitting. Even in our small group personal training and active rehabilitation sessions, we emphasize maximizing every minute to ensure efficiency and progress.
For those looking for a quick but effective home workout, high-intensity interval training can be a great option. One method we recommend is Tabata style training, which consists of eight rounds of 20 seconds of work followed by 10 seconds of rest. A full Tabata set lasts four minutes, so completing two sets with a short break in between gives you a solid 10-minute workout.
Here are a few Tabata style circuits you can try at home.
Tabata Workout 1
Air Squats (4 min)
Rest (2 min)
Push Ups (4 min)
Tabata Workout 2
Hip Thrusts (4 min)
Rest (2 min)
Crunches (4 min)
Tabata Workout 3
Split Squats (switch each round) (4 min)
Rest (2 min)
Bent Over Dumbbell Rows (4 min)
Tabata Workout 4
Reverse Lunges (switch each round) (4 min)
Rest (2 min)
Shoulder Taps (4 min)
At AIM Athletic in Langley, we structure workouts to ensure they are effective no matter your time constraints. Whether you are in personal training, small group training, or active rehab, we focus on making every session count. If you need a structured plan or guidance on how to incorporate these workouts into your training, reach out and we would be happy to help.
You've got the info, now it's time to take AIM!
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