30 Minutes A Day Keeps The Weight Away

Have 30 minutes to spare?

Exercising is one of the things that are commonly listed as a New Year’s Resolution. As much as we want to follow through with them, life has its way of interfering and your resolutions end up in oblivion. Many of us often find that time isn’t on our side when it comes to fitness, but a study shows that 30 minutes of workout is better for weight loss than longer workouts.

According to The Telegraph, scientists behind the study found that shorter exercise sessions left the participants with more energy and motivation to live healthier lifestyles.

Dr. Astrid Jesperson, one of the researchers behind the study, said participants that exercised less experienced higher energy levels and motivation to pursue a healthy everyday life.

Dr. Jesperson further commented that the participants ended up taking the stairs, taking the dog for an extra walk or cycled to work.

In contrast, the men who exercised for one hour a day, after training, felt exhausted, demotivated and less open to making a healthy change.

“We are thus seeing that a moderate amount of exercise will significantly impact the subjects’ daily practices.”


The study was published in the journal Scandinavian Journal of Public Health.

For 13 weeks, the study monitored 60 moderately overweight but healthy Danish men for 13 weeks.

30 were asked to exercise vigorously for 30 minutes a day by jogging, cycling or cross training.

The other 30 were asked to exercise for a full hour daily.


On average, the men that exercised for 30 minutes lost 3.6 kg over the three months period while those that exercised for 60 minutes only lost 2.7 kg.

How to find 30 minutes to exercise

For those who struggle to find time to work out, here are some tips to fit in those much-needed exercise.

  1. Before getting ready for work

Might as well sweat it out before hopping in the shower.

  1. While watching TV

Put down those chips and start doing some lunges or jumping jacks.

  1. Before bed

Some people prefer to exercise at night, if you’re one of them, then fit in a 30-minute routine before getting ready for bed.

No equipment?

I’ve heard several people say they can’t exercise because they don’t have the proper equipment. However, there are plenty of fitness routines that do not require any equipment other than your training shoes and an empty space.

Check this one out

Factors to consider

While exercise benefits overall fitness, those seeking to lose weight need to opt for healthier meal choices and focus on a diet program that benefits the end goal. Keep in mind consistency is key.

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