Can home workout replace gym?

Yes, it can. As shown in the studies above, home workouts provide similar results on body composition and health as gym workouts. Feel free to switch to home workouts if you feel like quitting the gym.

Can I gain muscle without a gym membership?

Yes, you can. Most home workouts generally use body weights instead of free weights. Research on bodyweight exercises – known as calisthenics – shows you can build muscle and gain strength without traditional gym workouts ( 14 , 15 , 16 ). If you have weights at home, that’s even better. Remember, working out at a gym does not give you muscle – proper nutrition, rest/recovery, the exercises you do, and how you structure them lead to muscle mass and strength increases.

Are 10-minute workouts effective?

Yes, they are. As mentioned above, mini and even micro-workouts throughout the day can be as effective as longer workouts lasting 30, 45, or even 60 minutes ( 13 , 17 ). But when we compare the differing times, the main thing to pay attention to is the intensity with which you complete these workouts. A 15 minute workout with the same effort/intensity as a 45 minute workout will not lead to results. You are just doing a third of the workout by not manipulating the intensity and only shorting the time. But if you increase intensity and shorten the time, these two can give you similar results.