If you find your schedule packed with work deadlines, family activities and a busy social life, you may not have the extra time to spend hours at the gym whipping your body into shape. Instead of kicking your fitness to the curb, fit these ten 10-minute workouts into your day.
Work out less, stay more motivated
Most people find it challenging to commit to working out regularly and fall off the bandwagon due to lack of motivation, limited time or boredom. You may stay more committed to working out in shorter intervals.
The best fitness tip: Quality over quantity
Exercising does not have to be a time-consuming activity to be effective. South Barrington Park District personal trainer Valerie Brewster believes quality should be the focus over quantity. “If you work out hard for 10 to 15 minutes, it is better than going to the gym for an hour and not really being productive.”
The following 10 exercises can be completed within 10 minutes while you’re watching your favorite television show or waiting for the timer on your stove to go off. So whether you want toned arms or an amazing six-pack, use these quick moves to be physically active on a regular basis, and your body will have no choice but to change.
Walking is one of the most popular and recommended exercises for long-term weight loss, regardless of size or age. Take a 10-minute powerwalk on your lunch break or find a walking buddy and powerwalk after dinner. Walking on a regular basis will help you lose weight and strengthen your muscles.
Nothing combats a stressful day like kickboxing. So let your hair down and get out your day’s frustrations through exercise, using this boxing technique:
Stand with your feet hip-width apart. Standing in squat position, bend your knees slightly, keep your abs contracted, and throw quick jabs and punches straight across your chest, alternating your punches. Twist your waist back and forth as you quick-jab to work your core. For a more advanced cardio workout, shuffle your feet back and forth as you throw quick-jabs. Throw quick jabs for 90 seconds, then rest for 30. Repeat four more times.
Take a bike ride
Take advantage of the warm weather and go on a quick bide ride. Bike riding is an easy exercise that will whip your legs into shape. Not comfortable with riding your bike outside? Opt for riding a stationary bike instead for 10 minutes while you watch television or read a magazine.
If your time is tight, a quick run can help you tone up. Whether you choose to run on an indoor track, treadmill or outside, running is a cardiovascular exercise that burns more calories in a shorter amount of time in comparison to most other exercises. Fitness experts recommend interval training for maximum results. Run at a high speed for 2 minutes, then powerwalk for 1 minute. Repeat until your 10 minutes are up.
Maybe you only think of jumping rope as one of your favorite childhood pastimes, but this aerobic activity is a fun and inexpensive way to burn calories. Jump at a pace that is comfortable for you. Try jumping for 5 to 10 minutes without taking a break. If this is difficult, take a 30-second break when you need to rest, then jump right back into it!