11 Minutes of Exercise Daily Can Make a Big Difference to Your Health and Fitness

11 Minutes of Exercise Daily Can Make a Big Difference to Your Health and Fitness

A new study has found that doing just 11 minutes of moderate-to-vigorous intensity aerobic activity per day can lower the risk of premature death, cancer, and cardiovascular disease.

The study analyzed data from more than 30 million adult participants who were followed for an average of 10 years. It found that those who did 150 minutes of moderate-to-vigorous aerobic physical activity per week had:

  • 31% lower risk of dying from any cause
  • 29% lower risk of dying from cardiovascular disease
  • 15% lower risk of dying from cancer
  • On the other hand, those who did only 75 minutes per week had a 23% lower risk of early death.
  • Experts agree that some physical activity is better than none, and there are many benefits to even small amounts of exercise.

Advice for Getting Active

  • Find activities you enjoy, and you are more likely to engage in them regularly.
  • Moderate activity doesn’t have to involve traditional exercise like sports or running, so think outside the box.
  • Some is better than none when it comes to exercise, so aim for what’s manageable for you and work up to the recommended amount of 150 minutes of moderate-to-vigorous aerobic physical activity per week.

Exercises You Can Do for 11 Minutes at a Time

If you’re short on time but want to reap the benefits of regular exercise, here are some exercises you can do in just 11 minutes at home, in the office, or at 24 Hour Fitness.

High-Intensity Interval Training (HIIT)

HIIT involves alternating short bursts of intense exercise with periods of rest. This type of workout is highly effective for burning calories, improving cardiovascular fitness, and boosting metabolism. A simple HIIT workout you can do in 11 minutes could be 30 seconds of high-intensity exercises like jumping jacks, burpees, or squats, followed by 30 seconds of rest, repeated for a total of 10 rounds.

Bodyweight exercises

These exercises are a great way to build strength, increase flexibility, and improve your overall fitness level without any equipment. You can do a full-body workout with exercises like push-ups, lunges, squats, planks, and mountain climbers, spending 45 seconds on each exercise with a 15-second break in between. Repeat the circuit for 2-3 rounds.


This is a great way to improve flexibility, balance, and core strength while reducing stress and improving overall well-being. You can do a quick yoga session with simple poses like downward dog, child’s pose, and warrior pose, focusing on deep breathing and stretching.

Cardiovascular exercises

Exercises like running, cycling, or jumping rope are great for improving heart health, burning calories, and boosting metabolism. Try running in place, jumping rope, or cycling at high intensity for 30 seconds, followed by 30 seconds of rest. Repeat the cycle for a total of 10 rounds.


Dancing is a fun and effective way to get your heart rate up, burn calories, and improve overall fitness. You can do a short dance workout by putting on some music and doing simple dance moves like jumping jacks, hip swings, or shimmies.

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