The 10-Minute Cardio Workout for the Holidays or Anytime
Strength training is more important and effective than cardio — for health, performance, function, longevity, and lowering chronic disease risk. But cardio still has value. Research shows that adding some cardio to strength training enhances many of the health and performance benefits of resistance training. If you had to choose only one, strength training wins — but a little cardio adds value.
When I think about cardio, I believe there are three major barriers a cardio routine must solve:
Time. The number one reason people don’t exercise is perceived lack of time. Cardio must be time‑efficient.
Adherence. The best results come from the workouts you actually stick with long‑term. A cardio program you maintain for the next 10+ years will out‑perform a “perfect” plan you abandon after six weeks.
Effectiveness. The workout must have a science‑based foundation, and actually move your physiology. Sadly, much of what passes for “exercise” doesn’t deliver.
A 2018 paper in Applied Physiology, Nutrition, and Metabolism introduced a protocol that solves all three: Reduced‑Exertion High‑Intensity Interval Training (REHIT). This short, science‑backed cardio format checks the time‑, adherence‑, and effectiveness boxes.
You can perform REHIT on a stationary bike — though treadmill, rower, or any cardio machine works. I find a bike suits most people best.
How to Do the Workout
Warm up 5 minutes — pedal lightly and gradually increase effort.
Sprint “all‑out” for 20 seconds.
Recover 3 minutes: pedal slowly.
Perform a second 20‑second all‑out sprint.
Cool down 1–2 minutes.
Done. 10 minutes total.
Why It Works (the Science Behind It)
Even with only two 20‑second sprints, REHIT delivers serious results: improved VO₂max, enhanced aerobic capacity, improved metabolic health (insulin sensitivity, blood pressure, cardiovascular health), and efficient conditioning — all with a tiny time commitment.
When time is tight, this workout is a smart way to layer in cardio — without sacrificing your strength training schedule.
