Exercise Benefits for 15, 30 and 60 Minute Workouts

Written By Beth Funari Sims Cert. Personal Trainer

A lot of people are of the mindset that you have to work out for a specific amount of time to reap any benefits. I’m here to dispel that way of thinking, and let you know that something is almost always better than nothing.  But of course you’ll benefit in various ways depending on the amount of work you put in.

Read on for the benefits of 15, 30 and 60 minute workouts.

If you have 15 minutes

So you’re short on time …you want to get in a mini-workout but you wonder is it worth it? In a word: yes!

Short 15 minute-workouts can help circulation, improve your mood, and boost metabolism.  My go-to for 15 minute workouts is strength training targeting either the upper or lower body. For such a short workout it’s typically best to focus on one area. Bonus: when you strength train you have the welcome side-effect of burning extra calories post-workout.

If you have 30 minutes

30-minute workouts are a nice option for busy weekday mornings, and quick lunch breaks.

There’s evidence that the first 20-30 minutes of exercise provide ample benefits because that’s when the brain triggers endorphins.

These feel-good hormones are released from the pituitary gland.  Endorphins typically come easily after a good workout, and serve as a nice reward.

Cardio is a great option for your 30-minute workouts (especially on the days you’re not with your trainer) Consider alternating steady state cardio and HIIT (high intensity interval training) days.

If you have 60 minutes

One hour workouts clearly provide many benefits! They offer enough time to get a quality full-body workout (or target specific body parts depending on your goals/program).

A 60 minute workout makes it easier to incorporate a proper warm up, build intensity and cool down with static stretching or myofascial release. (Stretching after you workout helps alleviate muscle soreness).

It’s also an ideal amount of time to help build endurance.  If weight loss is your goal 30-60 minutes of cardio several times a week is key.

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