Short exercises can have the same result as long ones when done at high intensity, because the higher the intensity of the workout, the more you need to work the body, promoting calorie spending even after exercise. Thus, a training performed in 10 minutes at high intensity can have the same effect or an effect greater than a training performed in 40 to 50 minutes and at a moderate pace at low, for example.
High-intensity exercises are called HIIT, which stands for High Intensity Interval Training, which can be performed with aerobic exercises, which use body weight or in functional or circuit training. See some functional training options.
- Although they have advantages.
- Fast and intense workouts cannot be practiced around the world and it is recommended that they be accompanied by a professional during training.
- In this type of exercise the demand for heart is high.
- Which can lead to a heart attack or stroke in people with cardiovascular problems.
- Or that cause injuries.
- In addition.
- Sedentary people can perform this type of exercise.
- But they should only be introduced when the person is already more conditioned.
10-minute workouts can have several benefits when performed correctly, at high intensity and accompanied by a professional, as well as being linked to a healthy and balanced diet according to the goal. The main benefits of 10-minute training are:
To have the maximum benefits, it is necessary that this type of training is accompanied by a balanced diet adapted to the objective, and should be recommended, preferably, by a nutritionist. Know what to eat to gain muscle and lose fat.
Exercising for at least 10 minutes a day is enough to get out of a sedentary lifestyle and reduce the risk of cardiovascular disease, but this requires intensive and professional follow-up.
Exercises can be done with your own body weight, strength training exercises, or aerobic exercises, such as running, biking, rope jumping, climbing stairs, and swimming, for example.
You can perform a 10-minute race training option on the treadmill, running 30 to 50 seconds at high intensity and resting for approximately 20 to 30 seconds, which can be stopped or walked at a light pace. 10 minutes or on the advice of the professional, but should be intense enough to increase heart rate and metabolism.
In addition to the race interval on tape, another way to increase the intensity of the race is to do it in soft sand, as it is more difficult and requires more effort from the body, increasing heart rate and therefore caloric expenditure.
Check the caloric expenditure for each fiscal year
It is also possible to do 30-minute workouts at home, which also helps to increase metabolism and caloric expenditure when performed at high intensity. Here’s how to do an advanced fat-loss workout.