Short Workouts Work
March 07, 2021

Yes, short workouts are effective and are underrated when it comes to achieving and maintaining health, but the type of workout matters.

Who do you think will become a better piano player: the person who practices intensely for five-hours straight once a month, or the person who practices 10 minutes every day? This is how exercise is like playing the piano. The more frequently we exercise, the better our bodies respond.

Short workouts – 20 to 30 minutes long – can keep you healthy without compromising your immune system.

That hour-long spinning / kickboxing / super-intense class could make you sicker and weaker.

People who exercise too little or too much have a higher risk of infection.

People who exercise too little or too much have a higher risk of infection. Source

We’ve described the “J-curve” in an earlier post:

Screen Shot 2015-10-20 at 2.02.20 PM

Exercise is a form of hygiene, like brushing your teeth. Like tooth brushing, it should be quick and painless, but effective. A great routine is:

  • easy to adhere to
  • takes little time
  • requires no equipment or specialized clothes
  • can be done throughout your life
  • reduces likelihood of injury
  • helps you achieve an energetic, long, and pain-free life
Students performed best on cognitive tests after 20 minutes of exercise.

Students performed best on cognitive tests after 20 minutes of exercise. Source

20-Minute workouts may make you smarter.

Researchers at National Taiwan Sport University find in this fascinating study that students exercising for 20 minutes scored best on cognitive tests measuring reaction time and accuracy.

No one knows exactly why the body thrives with 20-minutes of activity, but from the immune system to muscles to the mind, the body loves that increment.

Rest is important, even if you’re doing shorter workouts.

Whether you’re just starting to exercise, or you’re already in excellent shape, you’ll want to get as much rest as possible. You need rest to see results. See the infographic about recovery below. (Source)

Recovery Infographic2 (450x1125)Expect to feel results after the first week.

You’ll get stronger after just one week of exercise and adequate sleep. The first 30% of your strength improvement happens when your brain learns to recruit more muscles to do a movement.

You’ll start to see results that include more firm muscles and an improved hip-to-waist ratio after 6 weeks, and those become more pronounced still after 3 months.

Lasting, dramatic change happens in the kitchen.

To truly transform your body, upgrade your diet to be whole food, plant based. This means eating lots of fruits, vegetables, nuts, grains and legumes every day.

Do this and you will see dramatic changes to your body within 6 months. You will lose weight. Your skin will glow. You will be stronger and you will be happier.


Power 20Keep yourself and your loved ones healthy with Power 20’s Full Body Workout. These 20-minute workouts improve strength, balance, and metabolism. Get a new, 20-minute daily workout every day.