We've  Got  The Research to Back it Up!

The research behind 10-minute fitness:

There is a growing body of research that is pointing to the fact that it’s the short bursts of intensity that our bodies and our minds use to further and enhance our fitness, and our happiness – high achievers, that is people who have the happiest and most successful lives (self-defined) have a commitment to cultivating their physical energy levels each day! Here’s a sampling of recent research on 10-minute fitness:



         A study from Canada’s McMaster University showed 10 minutes of exercise with one minute of intense (‘sprint’ interval training) improved insulin sensitivity (uptake) and other indices of cardiovascular health. 

 A study published in Neuropsychologia journal by researchers from the University of Western Ontario found a boost in attention and ‘executive-related cognitive control’ after just 10 minutes of intensive exercise.



A study showed people who did 10 minutes of weight lifting three times a week gained as much strength as those doing a 3-set, 30-minute routine. This is referenced here but no attribution:




A study showed 13 minutes of high intensity aerobic workouts five times a week lowered blood pressure more effectively than 40 minutes of continuous aerobic training.

Researcher Abbie Smith-Ryan at the University of North Carolina at Chapel Hill found in a study that people exercising three times a week with at least ten (total) bursts of one minute of high intensity yielded quick and sustainable cardio respiratory fitness improvements. (Smith-Ryan said resistance training was key to success)


The University of Eastern Finland finds that the 10-minute fitness regime also benefits children, reducing fat stores and improving cardiovascular health – from just 10 minutes of high intensity interval training.

Another McMaster University study found that even ten minutes of fast stair climbing three times a week with those one minute bursts of intensity in climbing increased respiratory fitness in women who participated in the study.



McMaster also compared more HIIT focused training to moderate but longer exercise forms and found that over time, the results from the two types were remarkably similar. One minute hard sprints on a bike five times a week with a two-minute warm up and a three-minute cool down compared favorably to a program that required five times (!) more of a time commitment.


The American Physiological Society has previously shown that SIT ‘sprint interval training’ (pedaling as fast as possible for five 30-second periods, with five minutes of recovery pedaling) caused participants to burn 200 more than days not doing the short SIT pedaling.



Here’s another good one though not mentioned above:



And another good one:



Commit to 10-minute fitness here: