Buzz
Ultra-short workout routines often follow a pattern: First, a researcher poses a question suggesting an extremely brief workout could be the solution. Then, a study demonstrates some fitness improvement through it. Next, the New York Times covers it. Finally, it becomes widely discussed on YouTube channels and shared by those who believe it’s an effective standalone exercise. Consider the Seven Minute Workout or HIIT in general.
The newest addition to this cycle is the four-second workout, which I came across in (guess where) the New York Times. I believe it’s time for us to have an honest discussion about it.
No one is performing a four-second workout the right way
The shorter a workout becomes, the more people think, 'Hey, I can fit that into my day!'
However, the difficulty in getting yourself to work out doesn't really depend on the length of time. Sure, 30 minutes feels easier than 90. But does 20 minutes really seem any less of a challenge than 30? Is a 10-minute workout (including getting changed and warming up) really that different from one that's 20 minutes? I’d argue it’s not.
As the workout duration decreases, the nature of the exercise shifts significantly. Researchers frequently mention that their subjects have to exert immense effort to follow the lab protocol correctly; most people working out on their own won’t reach that level unless they are trained athletes.
Moreover, we don't have the same equipment. Tabatas (20 seconds of intense effort, 10 seconds rest) and Wingate sprints (30 seconds of hard effort, four minutes rest) are meant to be done on a cycle ergometer with resistance adjusted by the researcher. The four-second workout is performed on a special type of bike, marketed as having the four-second workout as its main 'feature.' It's unlikely you’ll achieve a similar workout by doing burpees at home or adjusting the resistance on a gym bike.
As we discussed earlier with the HIIT trend, what people think they’re doing when they attempt a super-short, ultra-efficient workout is usually of much lower intensity than they expect. These workouts also tend to combine various types of exercises (strength, cardio, etc.), which means you might not fully reap the benefits of any of them.
So, can you perform a four-second workout on your own, like sprinting up a hill repeatedly? Maybe for some, but once you factor in the prescribed rounds and the necessary rest intervals, you're already looking at a 15-minute workout.
Short workouts shouldn’t make up your entire fitness routine
Let’s discuss another popular type of short workout. The “greasing the groove” method involves breaking up a large amount of work throughout the day. For example, you might do a set of pull-ups every hour, and if you stick with this consistently, you’ll rack up an impressive number of pull-ups over time.
But what’s the point of only doing pull-ups? This approach is great for improving pull-up performance outside regular workouts, but it doesn’t replace a comprehensive exercise routine. If it’s the only thing you do, you're missing out on leg strength, pushing power, cardio fitness, and more. You need both strength and cardio for overall health and fitness.
Keep in mind that exercise guidelines suggest we get at least 75 to 150 minutes of activity each week, excluding strength training. You could walk for 150 minutes, jog for 75, or create your own combination of activities to meet that goal. If you prefer to use 45 minutes for a few 15-minute sessions, that's fine, but it doesn't excuse you from the remaining time.
Minimalist workouts aren’t the best option for most people
Super short workouts work well for two types of people:
1. Those who would otherwise do absolutely nothing
and
2. Those who already have a solid foundation of strength and aerobic fitness, and just need a brief break.
If you belong to the first group, congratulations on starting your fitness journey! Walking one block is better than staying on the couch. Doing 10 air squats is better than doing none. Running up the stairs a few times, even if it only takes a few minutes, is definitely an improvement over doing nothing at all.
But then, you take the next step in your fitness journey by doing more.
Similarly, in the strength and conditioning world, there are many stories of elite athletes who won medals and broke personal records after months of following a minimalist routine. But these individuals weren’t beginners; they already had a strong fitness base, and their bodies could benefit from the additional recovery and specialization that minimalist training offers.
How to identify which super short workouts could be beneficial for you
I’m not saying that short workouts should be avoided entirely, just that we need to approach them thoughtfully, considering what we’re doing and why.
Are you either a complete beginner or a highly skilled expert? If so, trust your instincts and make your own decisions about how to proceed.
For those of us in between, quick workouts can still be useful alongside our regular exercise routines. If your goal is to enhance a particular lift or skill, frequent practice (like greasing the groove) may complement your regular strength training.
Similarly, for those who focus heavily on cardio, incorporating a brief interval session or two could be beneficial. You don’t have to follow a scientifically designed protocol; the time-tested routines used by athletes and coaches are likely more effective. Check out our guide to speedwork for runners here; it's an excellent starting point.
But how brief are we talking about here?
So, how short can a workout be and still deliver results? It all depends on what you're already doing, similar to how foods aren’t inherently “healthy” or “unhealthy”, but should be viewed within the context of your overall diet.
If you're considering a workout that lasts under 20 minutes, it's important to evaluate what benefits it truly brings to your life. Ask yourself if this short session is replacing something that could yield better results. Typically, 30 minutes of steady cardio will likely offer more satisfying results than 10 minutes of intense intervals, and certainly, 10 minutes of what is intended to be challenging but turns out to be easy cardio doesn’t do the trick.
The crucial question to reflect on is whether you’re avoiding hard work. Hard work and consistency are the cornerstones of success in fitness, whether you aim to win competitions or simply want to be strong, fit, and well-rounded. Growth happens by safely pushing yourself to do more, not by seeking ways to do less.
