{"id":79461,"date":"2025-07-10T21:39:55","date_gmt":"2025-07-10T21:39:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=79461"},"modified":"2025-07-10T21:46:56","modified_gmt":"2025-07-10T21:46:56","slug":"10-minute-low-impact-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/","title":{"rendered":"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Can_A_10-Minute_Workout_Be_Effective\" >Can A 10-Minute Workout Be Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#2011\" >2011<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#2013\" >2013<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#2018\" >2018<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#2019\" >2019<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Can_I_Lose_Weight_With_Low-Impact_Workouts\" >Can I Lose Weight With Low-Impact Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#What_Are_The_Best_Exercises_For_A_Quick_Low-Impact_Workout\" >What Are The Best Exercises For A Quick Low-Impact Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#How_Fast_Can_You_See_The_Results_Of_10-Minute_Low-Impact_Workouts\" >How Fast Can You See The Results Of 10-Minute Low-Impact Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#How_Often_Should_You_Do_A_10-Minute_Low-Impact_Workout_For_Benefits\" >How Often Should You Do A 10-Minute Low-Impact Workout For Benefits?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Can_I_do_a_low-impact_workout_daily\" >Can I do a low-impact workout daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Will_a_low-impact_workout_help_with_weight_loss\" >Will a low-impact workout help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#Do_I_need_equipment_for_low-impact_workouts\" >Do I need equipment for low-impact workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#How_many_calories_can_I_burn_in_10_minutes_of_a_low-impact_workout\" >How many calories can I burn in 10 minutes of a low-impact workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/understanding-how-exercise-affects-body\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, due to busy lives and specific health conditions, some people struggle to engage in the most common high-impact workouts.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Minute_Low_Impact_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This challenge is where a simple 10-minute low-impact workout comes in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_A_10-Minute_Workout_Be_Effective\"><\/span><strong>Can A 10-Minute Workout Be Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-7.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2011\"><\/span><b>2011<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this study, researchers gathered overweight female college students and divided them into four groups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control group<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A 30-minute continuous exercise group: <\/b><span style=\"font-weight: 400;\">They exercised for 12 weeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A 15-minute workout group: <\/b><span style=\"font-weight: 400;\">They were required to exercise twice a day, totaling 30 minutes. They did their routine for 10 weeks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A 10-minute workout group:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An increase in their maximum oxygen consumption during exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Significant decreases in their weight, body mass index, the sum of skinfolds, and the sum of circumferences (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2013\"><\/span><b>2013<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23286590\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Minute_Low_Impact_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2018\"><\/span><b>2018<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>January<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0028393217304591\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>October<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In this study, published in late 2018, researchers divided 53 older adults into two gender-based groups. Some of the older adults engaged in <a href=\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day-2\/\"><strong>mini-workouts throughout the day<\/strong><\/a>, i.e., they jogged 3 times a day for 5-10 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other older adults exercised 3-5 days a week and participated in longer-duration workouts, lasting 30-60 minutes per session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6173229\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2019\"><\/span><b>2019<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6745307\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_With_Low-Impact_Workouts\"><\/span><strong>Can I Lose Weight With Low-Impact Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This outcome is essential for anyone trying to exercise but struggling due to mobility issues, injuries, joint pain, or other physical or health limitations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/low-impact-cardio-workout\/\">Low-impact cardio workouts<\/a> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming, cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded resistance training workouts.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these exercises can help people lose weight and improve their overall health (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049510000545\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8840715\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387749809_Weight_loss_after_12_weeks_of_weight_training_using_resistance_bands_in_obese_college_student\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7992419\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/hqlo.biomedcentral.com\/articles\/10.1186\/s12955-017-0743-4\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344095461_The_Effect_of_Low_Impact_Aerobic_Exercise_Mixed_Impact_and_Training_Motivation_on_Weight_Loss_Percentage_of_Army_Wives_at_Batalyon_Infantry_133_YS_Padang\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 &#8211; it has a lot more benefits than you assume, and it\u2019s certainly better than leading a sedentary lifestyle.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Minute_Low_Impact_Workout\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Exercises_For_A_Quick_Low-Impact_Workout\"><\/span><strong>What Are The Best Exercises For A Quick Low-Impact Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also try bodyweight squats, lunges, shadow boxing, jump-free burpees, and push-ups to add variety and resistance training to your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are unsure where to start, pick any one of the above exercises and do it for 10 minutes. <\/span><b>Otherwise, try the following 10-minute low-impact exercise routine.\u00a0<\/b><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2.png\" \/><\/p>\n<p><b>Most of the exercises in this sequence can be performed while standing or seated.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side bends<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder rolls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups\/toe taps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forward bend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall assisted push-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine is simple and adjustable, making it an ideal 10-minute low-impact workout for seniors and beginners.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/core-workout-routine-gym\/\">Core Workout Routine Gym: Best Variations for Strong Abs<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Fast_Can_You_See_The_Results_Of_10-Minute_Low-Impact_Workouts\"><\/span><strong>How Fast Can You See The Results Of 10-Minute Low-Impact Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302523\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/357232023_Factors_Influencing_Weight_Loss_Attempts_and_Long_Term_Weight_Loss_Maintenance\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), and others.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The desired results will come as long as you are consistent with the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 10-minute low-impact workout routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating healthy meals at a calorie deficit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping for 7-9 hours a night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trying your best to manage stress levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strive to remember that weight loss is a marathon, not a sprint.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-minute-ab\/\">5-Minute Ab: The Micro-Workout That Packs A Mighty Core Punch<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_A_10-Minute_Low-Impact_Workout_For_Benefits\"><\/span><strong>How Often Should You Do A 10-Minute Low-Impact Workout For Benefits?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beginners should start small &#8211; 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate and advanced exercisers can exercise 5 or 6 days a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your workout schedule depends on your goals and physical tolerance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Minute_Low_Impact_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-1-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_a_low-impact_workout_daily\"><\/span><strong>Can I do a low-impact workout daily?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose to do passive rest on both days or opt for active rest on one day and passive rest on the other.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_a_low-impact_workout_help_with_weight_loss\"><\/span><strong>Will a low-impact workout help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_need_equipment_for_low-impact_workouts\"><\/span><strong>Do I need equipment for low-impact workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. You can do many <a href=\"https:\/\/betterme.world\/articles\/low-impact-workout\/\"><strong>low-impact workouts<\/strong><\/a> 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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_can_I_burn_in_10_minutes_of_a_low-impact_workout\"><\/span><strong>How many calories can I burn in 10 minutes of a low-impact workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/377411541_What_factors_affect_calorie_burn_during_exercise\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Minute_Low_Impact_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a>&#8221; mp4=&#8221;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4&#8243;]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-79461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss? - BetterMe<\/title>\n<meta name=\"description\" content=\"What is an effective \u2605 10-MINUTE LOW IMPACT WORKOUT \u27a4? Check out this article to learn more about 10-minute exercises, their effectiveness, and sample exercises\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?\" \/>\n<meta property=\"og:description\" content=\"What is an effective \u2605 10-MINUTE LOW IMPACT WORKOUT \u27a4? Check out this article to learn more about 10-minute exercises, their effectiveness, and sample exercises\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T21:46:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?\",\"dateModified\":\"2025-07-10T21:46:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/\"},\"wordCount\":1543,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1402378\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/understanding-how-exercise-affects-body\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Unfortunately, due to busy lives and specific health conditions, some people struggle to engage in the most common high-impact workouts.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This challenge is where a simple 10-minute low-impact workout comes in.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can A 10-Minute Workout Be Effective?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-7.png\\\" \/>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>2011<\/b><\/h3>\\r\\n<span style=\\\"font ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/\",\"name\":\"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image.png\",\"dateModified\":\"2025-07-10T21:46:56+00:00\",\"description\":\"What is an effective \u2605 10-MINUTE LOW IMPACT WORKOUT \u27a4? 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Check out this article to learn more about 10-minute exercises, their effectiveness, and sample exercises","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?","og_description":"What is an effective \u2605 10-MINUTE LOW IMPACT WORKOUT \u27a4? Check out this article to learn more about 10-minute exercises, their effectiveness, and sample exercises","og_url":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-10T21:46:56+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss?","dateModified":"2025-07-10T21:46:56+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/"},"wordCount":1543,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/understanding-how-exercise-affects-body\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, due to busy lives and specific health conditions, some people struggle to engage in the most common high-impact workouts.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This challenge is where a simple 10-minute low-impact workout comes in.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Can A 10-Minute Workout Be Effective?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-7.png\" \/>\r\n<h3 style=\"text-align: center;\"><b>2011<\/b><\/h3>\r\n<span style=\"font ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/","url":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/","name":"10-Minute Low-Impact Workout: Is Such A Routine Effective For Weight Loss? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/10-minute-low-impact-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/image.png","dateModified":"2025-07-10T21:46:56+00:00","description":"What is an effective \u2605 10-MINUTE LOW IMPACT WORKOUT \u27a4? 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