We all know that exercise is important for our health and well-being, but finding the time and energy to fit in a workout can be a challenge. The good news is that you don’t have to spend hours in the gym to see results. Short, intense workouts can be just as effective as longer ones if done consistently and with focus.

So, what are some 10-minute workouts that actually make a difference?

High-Intensity Interval Training (HIIT) is a popular and highly effective approach. HIIT involves short bursts of intense exercise alternated with recovery periods. For example, you can try 30 seconds of sprinting followed by 30 seconds of active recovery, repeated for 10 minutes. HIIT workouts boost your cardiovascular fitness, metabolism, and calorie burning, all in a short amount of time.

Tabata is another form of HIIT that has gained popularity. This format follows a specific 20-10 interval structure: 20 seconds of intense activity followed by 10 seconds of rest, repeated continuously for four minutes. You can apply the Tabata protocol to a variety of exercises like squats, push-ups, lunges, or burpees for a full-body challenge that will leave you breathless but stronger.

Yoga is not just for relaxation—it can also be a powerful workout. A 10-minute yoga flow can help you build strength and flexibility while calming your mind. Focus on a dynamic sequence that includes poses like Downward Dog, Warrior II, and Triangle Pose to get your heart rate up and challenge your body.

Pilates is another effective low-impact workout that can be done in a short amount of time. In just 10 minutes, you can work on strengthening your core, improving your posture, and enhancing your balance and coordination with exercises like the Hundred, Criss-Cross, and Plank.

Dance workouts are a fun way to get your daily dose of exercise. From Zumba to hip-hop, there are a variety of dance styles to choose from that will get your heart pumping and put a smile on your face.

Finally, for a quick and effective cardio boost, try jumping rope. It’s a full-body workout that improves your coordination, strengthens your bones and muscles, and increases your heart and lung capacity.