When you really come to think of it, I am sure most of us could spare 10 minutes in the morning or the evening to up our fitness game.
What can be difficult is knowing what exercises to do to maximise the time and still get a good workout in 10 minutes.
SO for those of you with that spare 10 minutes, here are my top 10 minute workouts.
A circuit of push-ups, body weight squats, bear crawls and shuttle runs (or mountain climbers if space is limited). With these moves you will be targeting major muscle groups across all areas of the body, meaning your body is working harder and doing more.
Do each of the exercises for 1 minute with no rest. Have a minute break between circuits.
WHAT YOU’RE WORKING
The whole body – Upper, Lower and Core. It’s also great for aerobic fitness.
Perfect for when you only have a limited amount of time!
An explosive full body circuit including jumping squats and push-ups, burpees and dynamic planks. The key to the fat burning HIIT circuit is to make the movements as compound as possible, this means as big as you can, using as many muscle groups as possible.
Depending on your goals combine 30-60 seconds on each exercise with minimal rest. Complete as many rounds as you can in the 10 minutes.
Burpees, Squat Jumps, Jumping Jacks, Rest, High Knees, Sprint on the spot and Skaters. These plyometric moves will strengthen glutes, quads, hamstrings, pecs and core – everything basically!!
30 seconds of each with a 30 seconds rest, then repeat until the 10 minutes is up.
HIIT is a fantastic tool for burning body fat whilst maintaining muscle mass and improves athletic performance.
Unlike most other techniques, with HIIT it is beneficial to keep the workouts short. They must be below 30 minutes long and actually if you’re clever about it 10 minutes is ideal.
Bear Crawls, Pushups and Squats.
Aim for as many reps as you can squeeze in a minute of each exercise, repeated 3 times, with 20 seconds rest after each set. The bear crawls are a dynamic movement that focus on your core, stability and injury prevention. Push-ups target the core, chest, triceps and shoulders. Meanwhile squats work your glutes, legs and you guessed it – core.
These are all multi joint movements using full body tension to perform each repetition. The more joints used in an exercise, the more calories burnt and better results for any goal.
Spiderman pushups, Plank (elbows), Tricep dips
Do these moves for 45 seconds each (15 sec rest in-between). Repeat until your 10 minute is over.
Once again, the benefit of repeated interval training is getting the heart rate up and working the body as hard as you can in a short space of time.