Biochemist Swears by This Simple 10-Minute Workout to Stay Mentally Sharp All Day

Picture this: your alarm sounds, and you’re excited to brew a cup of joe and embrace a new day full of endless possibilities. Then, early afternoon sets in, and you hit a brick wall. Brain fog takes over and your energy levels seriously dip.

If you’ve experienced this before, you’re certainly not alone—and there’s something you can do about it in order to reclaim your day. The solution may be as simple as adding a simple 10-minute habit to your routine: high-intensity interval training (HIIT).

You heard that right—kickstarting the day with vigorous exercises like burpees, high knees, jump squats, kettlebell swings, and mountain climbers may keep you mentally sharp for the rest of the day. Here’s everything to know about this habit an expert biochemist swears by.

Just 10 Minutes of HIIT Could Boost Cognition

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According to Dr. Rhonda Patrick, Ph.D. in Biomedical Science and Founder of FoundMyFitness, carving out just 10 minutes in the morning for HIIT can work wonders for your brain—and research backs up these claims.

In a TikTok video, Dr. Patrick says, “Do you have 10 minutes? Because that’s what’s been shown. Ten minutes of high-intensity interval training can improve blood flow to the brain, it improves memory, it improves cognition—and it only took 10 minutes to do it.”

Dr. Patrick touted the benefits of HIIT in another TikTok clip, explaining, “I did 10 minutes of vigorous-intensity exercise before I came here. For one, it’s been shown to improve cognition, which I want. You’re gonna want that in a debate; you’re gonna want that in any type of public speaking sort of engagement. You’re gonna want to be cognitively sharp. And study after study have shown that just 10 minutes of that—especially the vigorous-intensity exercise—does improve reaction time by a few milliseconds, which translates to about 14% improved cognition.”

How HIIT Impacts Cognitive Performance, According to Research

The benefits of sweating it out during an invigorating HIIT workout extend beyond torching calories, boosting cardiovascular health, and revving up your post-workout metabolic rate. Recent research suggests that a quick HIIT session can positively impact cognitive performance.

A wealth of research has explored strategies to improve cognitive function, and exercise consistently stands out as an essential part of healthy living and aging. After all, it supports weight management, builds muscle mass and strength, and promotes solid cardiovascular health. But how does it effect the brain?

This particular study, published in Nature, analyzed existing research on how HIIT impacts cognitive performance. The findings indicate that, for middle-aged and older adults, HIIT can help the brain function better. This workout may improve how quickly you process information, along with decision-making, focus, and memory. Therefore, regular HIIT may help reduce the risk of chronic diseases like dementia. The study also noted that engaging in regular HIIT over time is more beneficial than performing it every now and then.

Moral of the story? Dedicate 10 minutes of your morning to an HIIT session, and keep up with this healthy habit.