Do you feel like there aren’t enough hours in the day to get in a workout, even if you wanted to? Work, family members, friends, commitments… squeezing in a workout feels impossible. I’m here to tell you that you can work out for 10 minutes and it will be amazing, you will feel invigorated and pleased with yourself, I promise. You read that right – 10 minutes! How can you do that and be effective with your workout? Read on.
The Busy Professional’s Dilemma
We can all relate: the alarm goes off, it’s a mad rush to get dressed, grab a coffee and start the working day but, before you know it, it’s night-time again, and going to the gym after work seems like an impossible dream. However, if you’re strapped for time, don’t despair: you can easily combine work and exercise. For a hard-core workout, you don’t need to spend hours in the gym. All you need is 10 minutes of high-intensity interval training (HIIT) and a few bodyweight exercises to get a good full-body workout.
“Can 10 Minutes Really Make a Difference?”
You might think: ‘Ten minutes? How can ten minutes matter in the grand scheme of the day?’ But the evidence shows that super doses of high-intensity matter. Studies have demonstrated that brief bursts of exercise produce the same, or better results, as longer bouts at moderate intensity. The key once again is volume. Seek to hit maximum effort during those 10 minutes. You’ll be amazed at how easy it is to achieve heart-pumping sweat and payback quickly.
Ready to transform your fitness routine in just 10 minutes a day? Don’t let a busy schedule hold you back—try these quick and effective workouts now and feel the difference! Your best workout is just 10 minutes away—click here to get started!
The Power of HIIT
HIIT might just be your new best friend when it comes to fast, effective workouts: swap shorter bursts of intense activity for a few moments’ recovery. This improves cardiovascular fitness, burns maximum calories and boosts metabolism all at once. You can do it anywhere, too.
Sample 10-Minute Workout
Try this no-equipment workout. You can do it at home, at your desk or out in the park: 10 seconds for each exercise, with 10 seconds of rest between each one. Repeat the circuit twice. If you do the work, the workouts will work for you.
1. Jumping Jacks (1 minute): Turn around twice as fast as you normally can.
2. Push-Ups (1 minute)**: Modify to your knees if needed. Focus on form.
3. 20 Bodyweight Squats** (1 min) Keep the chest up and get as low as possible.
4. Mountain Climbers (1 minute)**: Get into a plank and drive each knee up towards your chest as fast as you can.
5) Plank (1 minute): Keep your body in a straight line.
6. High Knees (1 minute)** – Run in place with knees as high as you can get them each time.
7. Tricep Dips (1 minute)**: Use a chair or a sturdy surface.
8. Lunges (1 minute): alternate legs, but keep your front knee behind your toes.
9. Burpees (1 minute)**: A full-body move that’s great for cardio and strength.
10. Cool Down and Stretch (1 min):** Finally, end with a short stretch to lower your heart rate.
Keeping the Momentum
You have what’s called open loop time. How could you keep this going, and make these 10-minute workouts part of your daily routine? Here are a few tips: Firstly, pick a specific time of day for your mini-workouts to happen. If you seek the energy boost of first thing in the morning, pick a 10-minute window and stick to it. If you fidget in the office and can find a private bathroom space, midday or end-of-day might work, so try to reserve an open, unplanned mini-workout at that time of day. Or do it near bedtime, as I do. Different times will work for different people, so be flexible. Secondly, remember that consistency is more important for health and metabolism than hard work, so whatever you do, do it regularly. This goes beyond that isolated moment of healthful activity into the realm of real training. Almost anything at all is better than nothing – so even if it’s a 10-minute solo workout, not only can you get in shape, but you’ll also be helping the rest of the body’s systems function better too. By starting today, you’ll begin a process so important and sustainable that you’ll stick with it. Whatever happens, you’ll be creating health and vitality, not breaking them down.
No More Excuses
So there you go, no excuses! If you fit these into your day, you’ll still be keeping a handle on fitness, even if your days take up all the time you have. The really important part is just getting started. After you have done those 10 minutes a few times, you will find that it’s part of your daily routine, and that, before long, you will be noticing improvements in your fitness, strength and energy levels.
Ready, set, go! Put a timer on for 10 minutes and start moving. Your body, and your calendar, will be glad you did.