The 10-Minute Cardio Workout You Should Do Every Day

 The 10-Minute Cardio Workout You Should Do Every Day


It all comes down to effort. “There’s an intensity, duration tradeoff,” says Martin Gibala, Ph.D., chair of the Department of Kinesiology at McMaster University, Ontario.  


Yes, we know: Ten minutes of work isn’t enough time to make you shredded or even help you lose those extra 10 pounds. But it will improve your cardiorespiratory fitness, which lowers your risk of contracting heart disease, found a study inAnd a daily sweat can benefit your brain, too. Cardio protects against depression and anxiety, and it may delay dementia, according to a report by the United States Physical Activity Guidelines Advisory Committee.

Try the scientifically proven 10-minute cardio workout below from Gibala's research at McMaster University. Participants who did it three times a week for six weeks reduced their risk of chronic disease and death by up to 15 percent, he says.

When your schedule is packed, you can sub it in for a longer cardio session. You can also use it as metabolic "finisher' to cap off a weight training session. 

The Workout: You can do this by running outdoors or cycling on a stationary bike.

Do a total of 3 sets.

Warm up for 2 minutes by exercising at a comfortable pace. Then perform three all-out 20-second sprints with two-minute rests in between. After your third sprint, cool down with a slow 3-minute jog. 




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