The American College of Sports Medicine (ACSM) published a position stand on the recommended volume of exercise that is the foundation for health. They state that we should all aim for approximately 30 – 60 minutes of brisk walking, at least 5 days a week, but that, “current recommendations advise that moderate-intensity physical activity may be accumulated in bouts of 10 minutes each to attain the daily goal of at least 30 minutes per day.” [fn value=1][/fn] This means that we don’t need to necessarily dedicate a continuous 30 or 60 minutes to be healthy, rather we can move around for 10 minutes at a time and be just as well, as long as our fitness accumulates to the target volume.

Even then, new and exciting research is being published to promote the idea of high-intensity interval training (HIT) where you work for a shorter amount of time, but at much higher intensities. This HIT model can be achieved by working at near-maximal intensities for between 12 – 30 seconds, followed by a rest period to catch your breath, and accumulating up to about 8 – 10 minutes of total work[fn value=2][/fn], [fn value=3][/fn] Even though the total volume of work is less than the 30 minutes of brisk walking, the high-intensity exercise of interval training is pushing your nerves and metabolism so hard that we see comparable, if not greater, weight loss and health outcomes than the brisk walking for 30 minutes method. [fn value=4][/fn] [fn value=5][/fn]

Whether jogging for 10-minute bouts, 3 times a day at a manageable pace, or doing sprint/power exercises for quick bursts at all-out intensities, the bottom line is that the amount of time you put into a workout depends on how hard you’re willing to work.

• If you have an office job that keeps you sitting at a desk all day, try taking your 10-minute breaks in the morning, and the afternoon to go for a brisk walk, and during your lunch break try to fit in another 10 minutes of brisk walking – and before you know it, you’ve accumulated the target volume of moderate intensity exercise for the day!
• If you divide up your workout into individual muscle groups, it can take you a very long time to get in a health-promoting, effective workout. Instead, maximize your time by utilizing total-body resistance training exercises, like overhead squats, burpees, or Turkish getups. This will help you to address multiple muscle groups in a shorter amount of time!
• Sprinting is a great exercise for maximizing your time during a workout. Evidence suggests that running in the sand reduces muscle soreness compared to running on the grass, dirt trail, or on the road[fn value=6][/fn] – making it easier to come back the next day, rather than nursing sore muscles and missing your next workout.
• Fuel your fitness with healthy foods! Swing by your local Natural Grocers for the best pre-workout and recovery foods, and while you’re at it – talk to your Nutrition Health Coach about when they’ll be hosting the Foods for Fitness nutrition seminar or cooking demonstration!
• Remember – safety first! It’s always good to have a workout buddy to have your back when exercising.
• One could argue whether high-intensity interval training or continuous long-distance jogging is better for you, but the truth of the matter is: The best workout is the one you’ll actually do! If interval training will burn you out, it’s okay to work up to it, or stick with whatever method works for you and is the most fun!