10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?

Research and expert consensus have proven that exercise can reduce the risk of chronic illnesses, improve mental health, prevent premature death, and enhance overall quality of life (1, 2, 3). Unfortunately, due to busy lives and specific health conditions, some people struggle to engage in the most common high-impact workouts.

This challenge is where a simple 10-minute low-impact workout comes in. 

Such workouts are not only beneficial for individuals with limited time to engage in a full 30-minute workout, but they can also be helpful for those with joint pain, mobility issues, and injuries that may make any other type of workout difficult.

If you fall in any of the above categories, read on to see how you can use a 10-minute low-impact workout for weight loss and other health goals.

Can A 10-Minute Workout Be Effective?

Yes, it can. While the consensus is that one should attempt to work out for at least 30 minutes a day to achieve results, some studies have shown that shorter workouts can be just as effective.

2011

In this study, researchers gathered overweight female college students and divided them into four groups:

1. Control group
2. A 30-minute continuous exercise group: They exercised for 12 weeks
3. A 15-minute workout group: They were required to exercise twice a day, totaling 30 minutes. They did their routine for 10 weeks.
4. A 10-minute workout group: Like Group 3, they were also supposed to accumulate 30 minutes of exercise a day; thus, they exercised for 10 minutes three times a day. Their routine lasted for 8 weeks.

All the women, including those in the control group, were put on a calorie-deficient diet, where they consumed 80% of their regular food intake.

At the end of the study, researchers found that the women in the control group had no changes. However, all the other women in the other three groups experienced:

• An increase in their maximum oxygen consumption during exercise
• Significant decreases in their weight, body mass index, the sum of skinfolds, and the sum of circumferences (4).

2013

In this study, which spanned 3 years and involved over 6,000 participants aged 18-85, researchers aimed to examine the health effects of workouts lasting less than ten minutes versus those lasting 10 minutes or more.

After measuring body weight, triglycerides, and signs of metabolic syndrome in the participants, researchers concluded that workouts lasting 10 minutes and those lasting less than 10 minutes had similar effects on health.

However, participants who completed 10-minute workouts experienced slightly better results in terms of body weight and BMI compared to those who did less than 10 minutes of workouts (5).

2018

January

In this study, researchers asked healthy young college-aged adults to perform a 10-minute single bout of moderate-to-vigorous intensity aerobic exercise. The aim was to determine how this brief exercise session would impact their mental performance.

The researchers found that after exercising, the young adults were able to perform the requested eye movements faster than they had before the workout. Researchers then concluded that this increased performance was likely due to increased attention and brain activity due to the workout (6).

October

In this study, published in late 2018, researchers divided 53 older adults into two gender-based groups. Some of the older adults engaged in mini-workouts throughout the day, i.e., they jogged 3 times a day for 5-10 minutes. 

The other older adults exercised 3-5 days a week and participated in longer-duration workouts, lasting 30-60 minutes per session. 

All groups participated in the exercise for a total of 24 weeks. At the end of the study, researchers found that regardless of workout duration, all older adults experienced positive changes in their body fat percentage, waist circumference, and waist-to-hip ratio (7). 

2019

In this review on the effects and benefits of continuous versus accumulated exercise, the results showed that doing three 10-minute workouts throughout the day had the same benefits as doing one continuous 30-minute workout (8).

All the above studies prove that, yes, a 10-minute workout can be just as effective for your weight loss and health goals as a longer continuous workout.

Can I Lose Weight With Low-Impact Workouts?

Yes, you can. Note that while high-impact workouts are the most common go-to option for those who wish to shed some extra pounds, lower-impact workouts can also yield similar results. 

This outcome is essential for anyone trying to exercise but struggling due to mobility issues, injuries, joint pain, or other physical or health limitations.

Low-impact cardio workouts include:

• Yoga
• Pilates
• Walking
• Cycling
• Swimming, cycling
• Banded resistance training workouts. 

All of these exercises can help people lose weight and improve their overall health (9, 10, 11, 12). 

Note that studies comparing the effects of high-impact and low-impact (or even mixed-impact) exercises prove that low-impact can help with body fat and body weight reduction (13, 14). 

Thus, if you wish to lose those excess pounds or improve your overall health, do not disregard that 10-minute low-impact workout at home routine – it has a lot more benefits than you assume, and it’s certainly better than leading a sedentary lifestyle.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

What Are The Best Exercises For A Quick Low-Impact Workout?

Some simple exercises for a quick 10-minute low-impact workout for beginners include walking, cycling, dancing, swimming, water aerobics, bike riding, rowing, elliptical training, yoga, and Pilates. 

You could also try bodyweight squats, lunges, shadow boxing, jump-free burpees, and push-ups to add variety and resistance training to your routine.

If you are unsure where to start, pick any one of the above exercises and do it for 10 minutes. Otherwise, try the following 10-minute low-impact exercise routine. 

Most of the exercises in this sequence can be performed while standing or seated.

• Side bends
• Leg raises
• Knee plank
• Neck circles
• Shoulder rolls
• Step-ups/toe taps
• Forward bend
• Bodyweight squats
• Wall assisted push-ups

This routine is simple and adjustable, making it an ideal 10-minute low-impact workout for seniors and beginners.

Read more: Core Workout Routine Gym: Best Variations for Strong Abs

How Fast Can You See The Results Of 10-Minute Low-Impact Workouts?

Most experts agree that the initial results of a workout routine start becoming visible around the 6- to 8-week mark. With that said, it is essential not to compare your results to those of someone else. 

Research indicates that multiple physical and psychological factors influence the rate of weight loss. These factors include, but are not limited to, diet adherence, physical activity, sex, age, specific medications, genetics, eating disorders (for those who suffer from them), the use of weight loss medications (15, 16), and others.

The desired results will come as long as you are consistent with the following:

• A 10-minute low-impact workout routine
• Eating healthy meals at a calorie deficit
• Sleeping for 7-9 hours a night
• Trying your best to manage stress levels

Strive to remember that weight loss is a marathon, not a sprint.

Read more: 5-Minute Ab: The Micro-Workout That Packs A Mighty Core Punch

How Often Should You Do A 10-Minute Low-Impact Workout For Benefits?

Beginners should start small – twice or three times a week is enough in the first few weeks. They can use this time to slowly build their strength and tolerance, which can allow them to increase their workout days to 4 or 5 days a week.

Intermediate and advanced exercisers can exercise 5 or 6 days a week. 

Your workout schedule depends on your goals and physical tolerance. 

With that said, it is best not to exercise daily, regardless of the type of workouts or their intensity. Doing so increases your risk of overtraining, a syndrome known to affect your physical and mental health negatively. 

Some symptoms that you may experience if you choose to exercise every day of the week include unintentional and unhealthy weight loss, unexplained fatigue, sore and heavy muscles, mental health issues like depression and anxiety, cognitive issues like confusion and concentration problems, irrational mood swings, insomnia, and more (17).

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Frequently Asked Questions

• Can I do a low-impact workout daily?

No, you cannot. As mentioned above, working out daily without allowing your body and muscles ample opportunity to rest and recover only increases your risk of overtraining syndrome. It is best to allow yourself a full 24-48 hours of rest per week to avoid this. 

You can choose to do passive rest on both days or opt for active rest on one day and passive rest on the other.

• Will a low-impact workout help with weight loss?

Yes, it will. As mentioned above, research has shown that low-impact exercises are effective in reducing body weight and fat. Note that the rate of weight loss through low-impact exercise will likely be slower than that of high-impact exercises, as the latter burns more calories than the former. However, you will still achieve the desired results.

• Do I need equipment for low-impact workouts?

Not necessarily. You can do many low-impact workouts with just your body weight. However, if you opt for low-impact exercises like cycling, rowing, or using the elliptical, then you may need to invest in a bike, gym equipment, or gym membership.

• How many calories can I burn in 10 minutes of a low-impact workout?

We cannot accurately estimate the number of calories you will burn during a 10-minute low-impact workout. Like weight loss, multiple individual factors, including age, sex, body size, body composition, and genetics, will influence the rate of calorie burn (18, 19). 

You can use an online calorie calculator to estimate the calories lost per 10-minute workout or use a wearable fitness device that performs the same function.

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The Bottom Line

A 10-minute low-impact workout is a good option for someone with limited time to exercise or physical limitations that may prevent them from engaging in a longer workout routine. 

As shown above, such a routine is preferable to a sedentary lifestyle and is highly effective for reducing body fat and weight, building muscle, and achieving numerous other health benefits. For optimal results and benefits, aim for at least three 10-minute workouts per day, while also incorporating 1-3 rest days throughout the week.