This was a great rule ingrained in me about an year ago. I told myself, no matter how busy I get make 10 minutes a day to work out! Obviously sometimes we have more time than 10 minutes but when life is feeling like a million miles an hour working out can be put on the back burner.
However, this is the worst possible thing we can do as your world, life and existence is better with exercise. A specific exercise program, designed accordingly to your goals, done at certain times, for certain days using specific tooling is optimal for results. However, if on someday’s you are not able to make your work outs, or if you are on vacation or if it is a very busy time for you in your life, adapt this 10 minutes a day approach. It is for sure better than nothing, will get the endorphins rushing, decrease anxiety and depression. You will burn calories, get some movement in, keep your bones, muscles and heart strong and healthy.
We all have 10 minutes; don’t let yourself think you don’t. These work outs can be done in doors, outdoors, at your house, on your sofa or you can do them as soon as you lift your head off the pillow right next to your bed in the morning, to get the blood flowing and prevent any chance for missing a work out like I do.
THE COFFEE SHOP CIRCUIT
(set a clock for 10 minutes do each exercise for as fast as possible)
10 Anaconda Push Ups / 10 Elevated Front Foot Reverse Lunges Each Side/Shuffle (20 yards) to & from
THE SOFA CIRCUIT
30 seconds an exercise 4 different exercises 4 rounds in 10 minutes
Step ups / Hip Thrusts / Mountain Climbers / Dips
(Below are several circuits where you only need to use one piece of equipment. Not only are these great if you are limited in equipment, these work outs tend to be some of my favorite………..)
The Dumbell Complex
5 reps of each exercise overhead press, reverse lunge (each leg) bent over row / squat as many rounds as possible in 10 minutes
The band 20 seconds work 10 second rest circuit for 10 minutes
Squat and Row/Half Kneeling Face Pulls/Alternating Lunge and Press/Anti Rotation/Swimmers
The Furniture Mover or Plastic Bag Circuit
Perform each exercise for 30 seconds
Reverse Lunge/Prone Jack Knifes/Leg Curls/1 arm reach with push up (no push up if beginner)
You will be surprised about how much you can accomplish in ten minutes time and how effective as well as beneficial ten minutes can be. This is not only a great method for jump starting your day, creating a caloric deficit, staying on track, regardless your goal it is also a great place for any beginner to start! Hope this helps!