Is 20 Minutes of Exercise a Day Enough? The Effectiveness of Short Workouts

Finding time for physical activity is hard when life gets really busy. The World Health Organization (WHO) recommends that adults follow physical activity guidelines by limiting sitting time to improve their health, even with busy schedules.

Many wonder if short workouts, like 20 minutes a day, can deliver health benefits.

Adults need 150 minutes of moderate-intensity physical activity weekly, which can be done in shorter, consistent sessions.

This article looks at the benefits and limitations of short exercise sessions, and how they contribute to overall fitness and well-being.

Short Workouts

Short workouts are popular because they’re convenient and practical, highlighting the benefits of short, vigorous intensity physical activity for cardiovascular health and overall fitness..

With busy schedules, many people want to know how much physical activity they need and exercise routines that fit into their daily lives without substantial time commitments.

The question remains: Can 20 minutes of exercise daily be enough to get health benefits?

Benefits of Short Workouts

In Cardiovascular Health

Even short periods of moderate aerobic activity can improve cardiovascular health by increasing heart rate and blood flow. Moderate-intensity activity should raise your heart rate and make you breathe faster, engaging the cardiovascular system. Vigorous intensity activity, on the other hand, makes you breathe hard and fast, further challenging your cardiovascular and respiratory systems.

A 20-minute workout can lower blood pressure and improve circulation and overall heart health.

According to Harvard Health, accumulating several short bursts of moderate intensity activity throughout the day can be especially good.

In Metabolism

Short workouts, especially HIIT, can boost metabolism.

Your body will burn more calories even after the workout is done, helping with weight management and preventing weight gain when combined with diet changes.

HIIT uses the anaerobic exercise system, which uses stored energy because it can’t get enough oxygen to the muscles during intense workouts.

After HIIT training, the body will continue to burn calories for hours, not just during the workout.

In Mental Health

As per Mayo Clinic, any amount of exercise releases endorphins, chemicals that help improve mood and reduce stress.

Short workouts can give you mental health benefits right away, reducing anxiety and symptoms of depression.

In Sedentary Behaviour

Modern life has become increasingly sedentary, which increases the risk of chronic conditions, heart disease, and metabolic problems, including obesity and type 2 diabetes, as per research published in the National Center for Biotechnology Information (NCBI). This is largely due to motorised transport and screens, which reduce physical activity opportunities.

Incorporating short active breaks into your day helps mitigate these risks and contributes to overall well-being for various age groups.

According to the World Health Organization, people who are not physically active have a 20-30% higher risk of death compared to those who are physically active.

High-Intensity Interval Training (HIIT)

HIIT is a form of intensive physical activity consisting of short bursts of vigorous activities followed by brief rest periods.

HIIT is maximum effort during exercise periods, shorter than traditional exercises.

HIIT can be done with various types of training, including running and weightlifting.

It can be done through various exercises, including running, cycling or bodyweight exercises that use your body weight for resistance.

Depending on individual factors, a 20-minute HIIT workout can burn 150-400 calories.

During HIIT workouts, human growth hormone is released, which helps stimulate muscle growth and regulate fat metabolism.

For optimal results and to avoid overtraining, limit HIIT to 3 times a week and at least 48 hours between workouts for recovery.

Examples of Short Workouts

Short workouts can target major muscle groups in a short time.

Bodyweight Exercises

  • Push-ups
  • Squats
  • Lunges
  • Planks

These exercises use your own body weight for resistance and can be done anywhere.

Resistance Band Workouts

Exercises targeting multiple muscle groups are suitable for home or travel using portable resistance bands.

Circuit Training

A series of exercises done consecutively with minimal rest, combining aerobic and muscle-strengthening activities.

Conclusion: So, Is 20 Minutes Enough?

Twenty minutes of daily exercise can improve cardiovascular health, boost metabolism, improve mental wellbeing, strengthen muscles, and provide even more health benefits.

While short workouts give health benefits, significant weight loss or muscle gain may require longer or more frequent physical activity. Exercise alone won’t cause substantial weight loss for most people, but it helps with weight loss when combined with diet changes.

But the bottom line is clear: any physical activity is better than none. Short exercise bouts can give health benefits and weight loss, so it’s a good option for those with limited time.

Start Your Fitness Journey!

Ready to live healthier? Start with short, achievable workouts to incorporate physical activity into your daily routine.

Try HIIT, bodyweight exercises or resistance band workouts to see what works for you.

Consistency is key, and every active minute counts for health and wellbeing.

FAQs

 

  1. Is 20 minutes of exercise a day really enough?
    Yes, 20 minutes of daily exercise can improve cardiovascular health, boost metabolism and mental wellbeing. However, achieving specific fitness goals like weight loss or muscle gain may require more frequent or prolonged sessions.
  2. What are some 20-minute workout routines?
    Effective short workouts are HIIT, bodyweight exercises like push-ups and squats, resistance band workouts and circuit training.
  3. Can short workouts help with weight loss?
    Yes, especially HIIT, which burns calories during and after exercise. For optimal results, combine these workouts with diet changes.
  4. How often should I do short workouts per week?
    For HIIT, limit to 3 times a week with at least 48 hours of rest. 3 x 20-minute HIIT workouts a week can help increase calories burned for weight loss. Other short workouts, like moderate bodyweight or resistance exercises, can be done daily.
  5. Do short workouts give mental health benefits?
    Yes, even short periods of physical activity can release mood-boosting endorphins and reduce stress, anxiety and depression symptoms.