Workout feeling stale? Try something new.

Habits of Fit People: Commit to Just 10 Minutes

By: Nicole Nichols : 9/26/2008 8:56:01 AM : 117 comments

You want to be a fit person, right? That's why I'm sharing my own habits for keeping fit and staying healthy in the ongoing Habits of Fit People series.

Here's one that works for me: Commit to just 10 minutes. So why does something like this matter?

This is one of my best secrets to exercising regularly. Believe it or not, I struggle with working out just like anyone else. There are days that I feel lazy, tired, or like I'd rather sit on the couch than hit the gym. And then there are other times when I�m so busy with other things that putting in an hour at the gym just isn�t feasible. On days that I�m busy or just not feeling it, I promise myself that I'll do just 10 minutes of exercise. The way I see it, 10 minutes is better than nothing at all and it DOES count for something. Plus, I know that I�ll feel worse if I skipped out from exercise entirely than if I did a little bit.

Why it works: For one, committing to 10 minutes each day (or most days) keeps you in the habit of exercising regularly. It keeps fitness on your mind and gets your body moving. One skipped workout can easily turn into two, three or even seven sedentary days, am I right? But I don�t consider 10 minutes to be �skipping out,� so when I do a short workout like this, I�m more likely to keep up with my plans the following days.

Another reason it works? For most people, including myself, starting is half the battle. Once I get moving for a few minutes, I remember how good it feels, why I choose to make exercise a part of my life, and what my goals are. It�s truly motivating! You will feel accomplished if you do just 10 minutes of exercise (as opposed to feeling like a failure if you did nothing).

But there�s an even bigger payoff to keeping this habit. When you feel less-than-enthusiastic about exercising, 30, 45, or 60 minutes seems really overwhelming. But 10 minutes sounds reasonable. If you tell yourself that you have to put in10 minutes, after which you can stop if you choose, you'll still be more likely to continue with a longer workout. When I change my clothes and get going, 10 minutes flies by. And more often than not, I decide to do a longer or full-length workout after all. If I forced myself into an hour-long workout every day, I�d probably be on the couch most of the time. But when my mindset is 10 minutes, it seems doable.

In the end, committing to 10 minutes of exercise is something that even the busiest of people can do. You�ll still feel a sense of accomplishment�and a lot less guilty than if you would have taken the whole day off. I know it seems like a small thing, but try it yourself. The next time you�d rather not exercise, commit to 10 minutes. You�ll be surprised at how much better you�ll feel (and how much more you�ll likely work out) when you follow through!

Are 10-minute workouts part of your fitness program? What else helps you stay consistent when you don�t feel like exercising?

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Comments (Scroll to end to leave a comment)

FATHINSN 3/9/2010 7:42:47 PM	Yup, true, when things get so hectic and I'm getting too lazy doing cardio workout, the 10-minute seems like a breeze, haha. It's more to trick myself to do workouts and usually it worked! Sometimes, I'll extend the workouts to 15 or 20 minutes whenever I have more time, especially when I come home earlier than expected. And I make sure I squeeze in some strength training, at least 2 sets (either same type or different). In short, I try to gain my goal of at least 3-time of cardio a week :D	117
EYEONGOAL 1/31/2010 5:47:28 PM	Good idea.	116
LGADSBY 1/16/2010 6:15:24 PM	As simple as this sounds it really works! I've been doing this since 1/1/10. And though it's been only 16 days into the new year, I've had moments where I've just been exhausted and try to talk myself out of moving. Then I tell myself it's just 10 minutes. I then drag myself outside and start walking. (I've never walked less than 25 minutes.) Talk about setting yourself up for success. Before, if I didn't get in my 45 minutes I would beat myself up and give up for the day or week or... I just love this incredibly simple concept. Just wish I'd been doing this all along!	115
IKNOW_ICAN2 1/5/2010 1:05:33 AM	I'm in so much pain these days with sciatica in my right back, hip and down to my calf...10 min even seems overwhelming...but it does keep me moving in spite of the pain and burning just a few calories if better than no calories (extra) at all!	114
CJANEFITANDTRIM 12/19/2009 8:58:48 PM	You just talked me into it. I am going to set a goal for myself to exercise 10 minutes every day for the rest of the year.	113
NWCOUNTRYDANCER 12/18/2009 6:48:01 PM	10 minutes - I think I could do that. Baby steps!	112
DOINFINE 8/26/2009 12:04:04 PM	I set my computer to remind me every hour to stretch and do jumping jacks. Just get up and move around somehow, some way. 10 minutes is a piece of cake!	111
MHUTTON 8/26/2009 11:52:29 AM	I have become quite busy since school started. I know it has only been a few days now but with running my one daughter to school, up from practice, to scrimmages I just don't seem to have much time left. I didn't get a workout in yesterday and did feel bad about that. I just couldn't squeeze anything in last night. Tonight I will make up for it but my goal is to get atleast 10-15 min workout in when I am running around.	110
CH33RDANC3R 8/24/2009 11:48:39 AM	so true, if I think ten minutes? I can do that, then when I listen to my music and I like the next music that comes on I go ahead and 'extend' my workout for the span of the music then if I like the next one too then I'll have another 'extension'. So I make sure I love all the songs on my playlist then I commit to ten minutes which really just flies by when I enjoy!	109
KBUTTERFLY 7/4/2009 11:57:11 PM	"Just do 10 minutes" has been my mantra for most of my life - this has enabled me to overcome lifes depressing moments and to complete many projects epecially the ones I have procrastinated over ... over the last wee while I have forgotten this. I used to write (with a whiteboard marker) "10 minutes" on every mirror and shiny surface in the house and it was enough of a gentle reminder to allow me to re-focus in a positive and happy manner. Thank you, my mission this afternoon is to make this happen again.	108
ANDREAG89 5/15/2009 7:59:47 AM	I commit to 10 minutes -- in 5 minute chunks! When I'm not able to go to the gym, I take 5 minute breaks at work and walk the steps while wearing my iPod, or I walk around the parking lot at a fast pace. I do two 5-minute walks or stair-climbs, and I'm done for the day!	107
BETTERME54 5/10/2009 7:01:42 PM	yes I do the 10 mins program, and I do all Coach Nicole Boot Camps.	106
11SPARKLES 4/15/2009 9:02:07 AM	I do this too! It really works. When I was a student I used to do it when I found myself procrastinating, but it didn't work as well. Turns out that working out is more enjoyable than studying... :-)	105
CLHBENSON 4/13/2009 12:30:57 PM	I have to admit that it is actually easier for me not to do the 10 minute workouts. I am able to get more done without interruptions from my family if I am doing a "bigger" chunk of time to exercise. I have tried the 10 minutes, and it does not work for me. (Makes me glad we are all different.) My boys are slowly learning that if Mommy is exercising, then to leave her alone, and go play!	104
BMORE73 4/12/2009 8:25:29 PM	My workouts are planned by the week. If I am not in the mood one day out of the week, I relax and do it on my off day. If my off day has already passed, I will add a little extra on another day. I don't trip because I decided with this being a lifestyle change, one day is not going to ruin my life. I keep it moving.......	103
MICIASHAKIRA 4/11/2009 10:52:30 AM	I don't have a problem working out Monday - Friday, but it's the weekend that get me in trouble. I think if I adopt your 10 minute idea and apply it to my weekends that will be a great challenge for me.	102
LILLIERAINE 3/7/2009 4:42:47 PM	Hi, I'm new to this and really struggling with the exercising - as from Monday I'm going to start trying your 10 minute tip. I think it might actually work for me!	101
WALKERSSS 3/4/2009 6:17:51 PM	I agree. Some of my DVD's are broken down into four ten minute routines. I can do them whenever I get a chance. For the most part I do at least 20 mins at one time. Many times at the end of the day I have 120 mins of exercise. Makes it easy. I've found as soon as I wake up if I get in 20 mins makes the day start off on a good foot. Energy and I remember to eat right.	100
RUTHIEZ20 2/13/2009 11:55:44 AM	As a teacher, I don't always have a lot of time during my day, but if I take 10 minutes out of my planning period, it's just enough to get my blood moving and I feel like I'm actually doing something. Plus, if no one bothers me during that first 10 minutes, I usually keep going, and sometimes end up getting in all 30 minutes of my exercise right then. If I'm not so lucky, and 10 minutes is all I can get in during school, I'm more motivated when i get home because then I just need 20 minutes on the bike to reach the rest of my goal. But again, I find that once I get riding, I forget about the clock and often times 40+ minutes have gone by before I realize what I'm doing. I use the 10 minute work out as my motivation to do more when I have more time. It seems to work for me.	99
2WHEELER 2/12/2009 12:55:46 PM	I close my office door and take a couple of 5 minute breaks throughout the day to stretch, do a few push ups, do yoga,use the bands, etc. It refreshes my mind, improves my posture, keeps me limber and relieves stress.	98
TRICOTINE 2/4/2009 10:24:47 AM	I have experienced this while doing the New YOU Bootcamp! Now, that it is over, I still keep doing those short videos and when they are less than 10 minutes, I just double the workout! Thank you Coach Nicole, for planting that little ST seed into my head. ♥ I think it is growing!	97
JENNY501 1/19/2009 6:04:44 PM	Great goal.Easy to do.then maybe get even more in.need all the help i can get.thanks	96
DANIELLETO120 1/16/2009 2:19:28 PM	This is one of my favorite tricks - it really works!	95
NO-41_RAZZYS_PL 1/14/2009 8:10:28 AM	Good Morning, Nicole! I am ALWAYS impressed with your coaching! I love how you break it down in 'bite size' proportions for me. I know you teach a lot of advanced exercise too, but you really take the time out to teach basic beginners (like me) the correct ways to stretch, and give GREAT ideas for making my life changes in 'do-able' steps. Yesterday, I didn't want to walk, but I ran (more like hobbled, LOL!) up-down, up-down, up the stairs for 12 minutes. Later, I went to YouTube and played some 'happy tunes' and danced for about 20 minutes. Just wanted to POP IN to tell you how much I appreciate you!! Annie	94
PAMUSC93 12/20/2008 10:45:48 AM	I heard somewhere that doing 10 minutes 3x a day is as good at 30 minutes at one time. 10 minutes is totally manageable.	93
MAGIK0731 12/3/2008 7:27:32 PM	10 mins is totally doable. Today for instance, I work in the Acct'ing dept and since its almost yr end, its getting pretty crazy in my dept. Well, the thought of going to the gym earlier today was all I could think about to burn off some steam. As the day progressed, the thought of hitting the gym rather than my couch didn't seem all that appealing but I went anyway. 35 mins and 340.1 cals later, I am so happy that I pushed myself and burned off not only steam but cals as well.	92
MISSONIONS 12/3/2008 7:07:56 PM	When I do stepups at home, I watch music vids with women with fab legs in them, that motivates me! The feeling when I can run to catch up with my kids and not puff motivates me. Fitting into cute clothes motivates me...shallow I know, but it works for me.	91
SPOTLITE5 11/26/2008 11:53:41 PM	They aren't right now. But i think I'm going start them tomorrow for sure.	90
NEWMEATTITUDE 11/25/2008 6:48:23 AM	This is a wonderful suggestion. Tried it this morning, before I even found this blog and it works wonders. I am thinking about breaking up my daily exercise into short 10 mins spurts.	89
LAURA_K05 11/18/2008 2:19:48 PM	What else helps you stay consistent when you don�t feel like exercising? I LOOK IN THE MIRROR AND SEE WHAT I HAVE ALREADY ACCOMPLISHED AND IT MAKES ME MOTIVATED TO KEEP ON GOING.	88
SPECIAL6 11/9/2008 7:38:15 PM	This will really work for me because of my left knee that needs an knee replacement it is very difficult to do some exercises with 20 to 30 minutes at a time but I can do at least 10 minutes without so much pain thank you.	87
CINNALATTE 11/7/2008 11:05:42 AM	wonderful suggestion. Thank you	86
TAYVIE 10/30/2008 8:33:31 PM	This is so extremely true! It really is actually getting me going that takes the most effort, and I actually enjoy it once I get started, but ESPECIALLY as it is becoming winter time, I really don't want to leave the nice comfy bed/couch/apartment. If I just tell myself...I'm only going to do a short amount of time, it really does end up lasting much longer. Great post!	85
BLOODOFAREPTILE 10/25/2008 5:05:03 PM	This article was actually amazingly helpful. I often end up telling myself that 10 minutes isn't "worth it" in the exercise stakes, but I'm now seeing that that is very silly! Doing 10 minutes is surely better than doing nothing!	84
JULIA75 10/24/2008 10:54:10 AM	I can only agree. I set a goal for myself to do at least 10 minutes of cardio each day and it is true: most of the time I do more than the minimum because once I'm running/bking/swimming I can just as well do another 5 minutes. And then get to the next even kilometer count. And get to the next even 10 minutes... and so on. In my experience it also helps to do these 10 minutes not too late in the day. Morning is preferable because it pushes the energy level and because that is a time where I can put in another 10 (20, 25, ...) minutes if I feel like it.	83
DSASSY1 10/24/2008 10:38:04 AM	I had heard this concept before but never really have put it into practice but I'm going to start today and as one other person stated, I too am going to make it a spark goal to do at least 10 mins of exercise every day. Even on days when I am having horrendous back pain, I know I can at least do 10 mins of yoga (or whatever I can do) which won't seem so daunting of a task as getting through 30-60 mins. I was feeling rather down that I had only worked out 2 days this week so far but because of that dang crippling pain have skipped some. The 10 mins will keep me feeling on track and hopefully help the pain too! Thank you for posting this.	82
1LBDOWN 10/22/2008 8:30:36 PM	This worked for me, today. I've been doing 60 mins. every day, but today...I just couldn't muster it. I was going to skip it altogether, but I decided to just do 15 mins., and I feel so much better about myself than if I'd skipped completely.	81
GLOWMAE 10/15/2008 5:09:57 PM	Great article! I'm sure it will inspire many just like me.Some days ready to go for it, other days don't feel like it.	80
DRWICKHAM 10/7/2008 9:26:23 PM	this is probably the best thing I've read so far. I used to do cardio for a minimum of 1 hour and as I try to return to a real commitment to fitness I felt that if I couldn't devote that amount of time it wasn't worth it. As a result a lot of days I didn't do cardio because I never started. I have been going in now with just a 10 min commitment and finding myself going longer but more importantly more consistently. thank you for giving me this freedom!	79
ELLZBELLZ 10/4/2008 7:18:33 AM	I have never looked at it like that - I struggle a lot to exerise, partly just because I don't want to, but 10 mins seems like nothing! I think I'll try and give it ago	78
FITITGIRL 10/2/2008 12:28:17 PM	This is a fabulous idea... I have had so many days when I don't find that chunk of time for exercise, I simply skipped it. But 10 minz doesn't sound too much but really counts.. Thanks for the inspiration !!	77
TRAVIS07 10/1/2008 9:54:57 PM	I think this article is so fabulous .It is such a motivator.I have wasted 10 minutes doing nothing many many many times.Thank you thank you so much!	76
JOHAL52 10/1/2008 12:35:12 PM	I like the idea of fitting in an "extra" 10 minutes. I already exercise 30 minutes per day 5-6 days per week but apart from that block I spend a lot of time sitting down. I think adding in an extra 10 minutes--just a walk down the lane to enjoy the flowers, really--is something worth adding to my October goals.	75
HEALTHYLASS 9/30/2008 9:35:42 PM	This is helpful. I'm totally uunmotivated right now, but 10 minutes seems do-able, and I know from experience that, like the article said, the 10 will motivate me to do more.	74
DASTEELE 9/30/2008 9:17:37 PM	A good idea indeed, I get myself to walk up the stairs (I live on the 7th floor) and on a semi regular basis walk up the whole14 stories, up one side down the other back to my flat on the seventh, for some reason I can't explain I am happy to do this, where as the thought of exercise for the sake of exercise thrills me not, I also have an empty nail box to do step-ups on (I convinced myself it's good practice for doing the up and down the steps thing, this, coupled with sensible eating has seen me lose 14 kilos to date, from 104 to 90 kilos and I don't feel like I'm on a diet or that I'm doing execerise's.	73
PIXIEKITTY 9/30/2008 3:06:59 PM	I'm able to get in at least 10 minutes every day. I do 10 minutes of pilates because it helps my back. If I'm feeling like I can do another workout after that then I'll switch it up and do something more. On days when I go to physical therapy I get to do 8 minutes on a bike and sometimes some on the treadmill, though last time that was way too high impact. But on top of the bit of aerobics I do about half an hour of strength training. But then there's some times when I get in massive amounts of exercise because it doesn't feel like work. Like this weekend, Fri-Mon, I burned over 4000 calories because I was walking almost constantly, dancing and doing other fun stuff. Though I have to say my feet and muscles were hurting a quite a bit by the time Monday came around.	72
CINDESHELLI 9/30/2008 12:13:22 PM	I use this type of tactic on myself all the time. I'll get started and my initial goal will be 10 minutes. Once I get to ten minutes I think "I am feeling good. I'll just make it 20". Very often I'll just keep adding 5 minutes until I've worked our for 30-45 minutes.	71
KIDTEACHER 9/30/2008 11:25:25 AM	As a stay-at-home-Mom to a VERY ACTIVE 1-year-old boy I have been really lapsing with my fitness and food tracking, but I really love the idea of 10 minutes!	70
KELLYRS10 9/30/2008 9:27:22 AM	This is great advice and so true. I made one of my spark goals to do 10 minutes of exercise everyday. Now I usually don't go without doing at least 30 minutes each day!	69
ANNMULHOLLAND 9/30/2008 6:57:14 AM	this is really good advice. I just started a job at night and I am wiped out most mornings (I still have to get my husband and son out the door in the morning). I am so tempted to just go back to bed when they are gone, but since reading this I figured I can move my nap back ten minutes...which I know from experience is gonna give me some energy to get a few things done (maybe even a longer workout). I can nap later. Once I get used to my new schedule, I KNOW I'm going back to my full workout, but for now, ten minutes is a good thing	68