With all the responsibilities of day-to-day life, it can seem daunting to set aside time for an elaborate workout every day, or even just a few times a week. But the good news is squeezing in short bursts of movement throughout the day — no gym or equipment needed — can still lead to significant health benefits.
Sometimes referred to as “exercise snacks,” a quick activity like walking that lasts just a few minutes can get your heart pumping and counteract the negative effects of a sedentary lifestyle, research has shown.
Here are some of the best exercises to try for a brief workout, according to TODAY contributor and personal trainer Stephanie Mansour.
For more short workout ideas — plus fitness challenges, walking podcasts and inspiration — download the Start TODAY app!
Trainer Tip of the Day: Try Exercise Snacks
“People assume that if they don’t have a lot of time, it’s not even worth trying to squeeze in a workout. But the truth is that completing a short workout daily can really make a difference for your health,” Mansour said. “Studies show that exercising for just 10 minutes can boost your physical fitness, energy and mood.”
Ultimately, the best workout for you will depend on your goals. Since you likely don’t want to comb through lots of options when you only have a few minutes, here are Mansour’s top picks:
- To feel strong: Full-body strength training
- To feel calm: Yoga and meditation
- To strengthen your core: Pilates
- To improve back pain: Dumbbell back exercises
- To get drenched in sweat: High-intensity cardio
- To boost your mood: Aerobics
- To lose weight: HIIT
If none of these strike your fancy, check out some other ideas for the best quick workouts.
Why It Matters
Many studies have found a range of benefits for people who exercise in short periods compared to those who are more sedentary, and some studies have even found comparable benefits to longer, moderate intensity workouts.
An 11-minute walk daily can reduce the risk of early death and chronic disease, one study found, and another showed that working out for 10-minutes can improve brain function. In another study, people who exercised for 10 minutes, including one minute of high intensity, improved their insulin sensitivity and cardiometabolic health as much as people who exercised moderately for 45 minutes.
How To Get Started
If the above workout ideas seem like too much commitment, you can try something even shorter and less intense to start. Even a little movement is better than nothing! Consider going for a quick walk around your home or workplace, or try doing some wall pushups or brief wall sit or a few squats.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.