10 minute workout
The procrastinators, the super-busy, and the easily bored in pursuit of a manageable fitness routine WILL find what they seek in the 10-minute workout. This workout consists of no rest. You keep moving for just 10 minutes and the results will show so long as you remain consistent! Experts say what these short bursts of activity, sometimes called exercise snacking, lack in duration they can make up for in intensity.
Using this method is known to make real metabolic changes to your body. It can help you lose weight, reduce stress and basically give you all the benefits that we know should come from exercise. The American College of Sports Medicine (ACSM) recommends that most adults engage in at least 150 minutes of moderate-intensity exercise each week; however, multiple shorter sessions of at least 10 minutes are acceptable and even people unable to meet the minimums still benefit from increased intensity workouts. Experts on health and fitness continually say and prove that if you increase intensity you can decrease time.
This is good news for a lot of people and I underscore the fact that everyone has time to exercise. EVERYONE. In my book, Fitness is a Way of Life, How to Make Exercise a Permanent Part of your Life, describes just how to fit it in while working, driving or in line at car wash! Your idle time is perfect for the 10 minute work out! Poll after poll has shown that the number one objection to not getting a workout is time. The book sells for just $3.00!!! Why not get your body in great shape this summer!
The typical recommendation is to do 30 minutes per day but what if told you that you could do 10 minutes at a time? You might actually have a better shot at getting it done.
To make the most of 10 minutes, trainers favor a hybrid of cardio and strength exercises. So you should combine jumping jacks and say, for example, lunges holding weights in each arm or jumping rope with a combination of doing shoulder press with weights. This combo is sure to get you the results you are going to love. Simply mix cardio with weights to work a particular part of your body on each ten minute interval.
You want to get in something that’s heart-healthy, and something that’s good for your muscles and bones. All of my workouts tend to be circuit-weighted to maximize time.
Amy Dixon, creator of the “Give Me 10” DVD series of 10-minute workouts, said studies show shorter, but more consistent, workouts can yield dramatic results. “If I had 10 minutes, I would do fairly intense strength training, total body workouts with dumbbells or kettle bells interspersed with cardio intervals like jumping jacks,” said Dixon, who is Group Fitness Manager at an Equinox fitness center in Santa Monica, Calif.
I’ve seen too many people spend 60 minutes just going through the motions of a cardiovascular workout. If you’re reading a magazine, you’re not working out. PERIOD.
Dr. Carl Foster, a professor in the exercise and sports science department at the University of Wisconsin-La Crosse, said there are unique advantages to high-intensity training for the young and the fit. “There are things you gain that you can’t get from low-intensity workouts because you’re using muscle fibers that are sedentary in a walk,” he said.
Before you leap into high-intensity training, be sure to have at least six months of normal training behind you. The biggest risk is that people who’ve been sedentary will suddenly decide to get in shape with high-intensity training. Gradually increase the intensity level of your workout to avoid injury.