“I don’t have enough time.” This and many other constraints of our busy schedule, like money and maintaining professional and social aspects of our lives, can make exercising regularly less achievable than we’d like. But a lot of studies show that you don’t really need to put in more hours to exercise effectively. Committing to just one 10-minute workout a day can actually do a lot more for your fitness level—and overall wellness—than you might expect.
In 2016, a study on sedentary men examined the benefits of 10-minute interval workouts, as compared with slower, 50-minute steady-state workouts. The study revealed that one-minute bursts of intense exercise within a 10-minute routine were just as effective as a 50-minute workout in lowering blood sugar and improving cardiometabolic health and muscular endurance.
Experts agree that working out in some way every day – even for just five to 10 minutes – can go a long way towards getting fit. Ten-minute workouts done consistently, coupled with other cardio activities like walking or taking the stairs every chance you get, all add up to get you in shape. Even with a busy schedule, fitness enthusiasts like you can squeeze in 10-minute exercises to contract your muscles, get you breathing hard, and improve your heart rate.
Ready to get those micro-workouts into your daily routine? The important thing is that you find something that works for you. Here are proven ways to get fit with 10-minute workouts.
This routine gives you all the right moves to burn fat and tone your stomach muscles in 10 minutes. You can choose to do one move per minute or challenge yourself to move from one to the next without rest in between. If you want to take it up a notch, rest for 1-2 minutes after the last exercise and repeat the entire routine one more time.
• 10 Burpees • 20 Push Ups • 30 Alternating Lunges • 40 Jumping Jacks • 50 Sit-ups • 40 Mountain Climbers • 30 Alternating Lunges • 20 Push Ups • 10 Burpees
A tight schedule at work is no excuse to skip this 10-minute total body workout. You can do this quick routine even during your lunch break, and you don’t have to worry about feeling drenched in sweat. Do each move for two minutes and take a 30-second break between each exercise. You’ll feel ready for the long day in no time.
• Bodyweight Squats • Push Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches
Kick-start your morning by exercising your heart and lungs with a 10-minute cardio workout that you can do before breakfast. Make the most out of the power-packed routine by challenging yourself to do stretching, cardio, flexibility, muscle-toning, and strength-building exercises. Remember to pick the intensity level based on how you’re feeling for the day.
Beginners: Do each move for 30 seconds, then rest for 30 seconds between moves
Intermediate: Do 40 seconds of work, followed by 20 seconds between moves
Advanced: Do each move for 50 seconds, then rest for 10 seconds between moves
Complete one round of each of the five exercises then start over and complete the circuit one more time for a 10-minute routine.
Repeat 2x: • Mock Jumping Rope • Burpee with Push-Up • Squat Jump • Plank Taps • Jumping Lunge
Feel like you want to up your intensity? This routine will build functional strength through natural body movements you perform every day. They will leave you feeling strong and toned after hitting different muscles all at once. Push yourself to strength-train so that you gain that flexibility, mobility, and improved performance.
Do 8 reps of each exercise and rest for 10 seconds before moving on to the next move. Take a 1-minute rest after completing a set of all five exercises. Repeat the routine as many times as possible in 10 minutes.
• 8 Squat Thrusts • 8 Squat Jumps • 8 Reverse Lunges with Twists • 8 Tricep Dips • 8 Bent-Over Rows • Rest for 1 minute
You need those workout essentials to help you reach your fitness goals. Here are 9 basic pieces of important fitness equipment and gear to set up the home gym of your dreams.
Amplify your workout with weighted arm bands that help improve the speed and strength of the arms, shoulders, chest, core, and back. The ability to wear resistance bands goes a long way for your quick exercise.
You’ll need a jump rope to help you burn those calories and increase the resiliency of your lower-leg muscles. Plus, jump ropes can also improve balance and coordination, and even strengthens your cognitive skills. Look for one with a smooth swivel, comfortable handles, and adjustable length to make the most out of your workout.
Need a treadmill that provides plenty of power and reliability? Indoor Sport Services’ PaceMill Treadmill does all that for you and more. If you love to run, this ultra slim and easy to store treadmill will help you squeeze in a 5k workout to your day. You’ll also get a max speed of 12 km. Get in shape with a sleek touchscreen interface that lets you track speed, distance, calories, and step count.
Train like a professional cyclist with Indoor training bikes from Indoor Sport Services. Pedal your way to fitness with a wider resistance range so you’ll continue to be challenged as you grow stronger. Stay on track with your training through screen displays that provide feedback for the best optimisation of your training..
The rower helps you switch up your cardio routine and work your entire body in a way no amount of running can. This equipment helps improve your fitness by burning calories and building muscles in a safe, low-impact way. Indoor Sports Services offers a robust Concept2 model that comes with a digital monitor for accurate feedback, along with ANT+ compatibility for connecting with a range of heart rate monitors.
This portable fitness equipment provides a challenging workout anytime you’re up for it. Just simply attach it to the wall or a sturdy door, and you’ll get a full body training system that helps you build lean muscle, burn fat, blast cardio, and improve flexibility.
Resistance bands are an excellent addition to your strength training equipment. Your muscles get a brand-new workout and you can use it to level up your training for both upper and lower body exercises.
Look for the yoga mat that best fits your needs and goals, one that will match your unique movement patterns. Go for mats that are durable and are easy to wipe clean after a sweaty bout of exercise. Thicker mats provide extra protection and cushion for your joints during floor exercises.
Quality is more important than quantity. Step it up a notch with these tips to maximize those short workouts.
Going slow and steady will not always help you win the race. Know your limits, but challenge yourself to do nonstop, intense exercises. You can take 15-second breaks but move quickly from one exercise to the next. Ramping up the intensity helps you burn more calories and gain strength by stressing your muscles.
Exercise consistently to get significant results. Make it a habit to commit to 10 minutes of improving your physical and mental health. Your mind and body won’t change overnight, but small successes will help you set yourself up to do better the next day.
Be mindful about the proper technique for each rep to maintain the correct form. The right posture should complement your intensity and speed, so you’ll feel your best during the workout and avoid any risk of injury. If you aren’t sure, consult a professional..
Save time by setting up your spot at home with all the equipment you’ll need before the clock starts. By streamlining your schedule, you’ll get the most out of your designated workout time.
Getting started may be the hardest part, but it’s better than doing nothing. Let your fitness goals inspire you to get moving. Whenever you feel tempted to skip a workout, remember how good it feels to keep your mind sharp, your spirits high, and your self-esteem strong.
Set the right expectations and be realistic about them. Ten minutes will always be more manageable, especially when you have a hectic schedule. During those precious minutes, commit to making better choices by focusing on your form, muscle activation, and alignment.
Nothing can motivate you more than loving your body and being confident with the skin you’re in. Ten minutes of worthwhile workout will help you care for your precious body and make you feel better by improving your fitness level.
When you do the same workout routine over and over, your body gets used to it, your fitness reaches a plateau, and it becomes easier. Get your body excited by mixing it up. Changing your workouts daily will not only save you from boredom, it will also motivate your body to work harder and burn more calories.
Working out doesn’t have to mean committing longer hours at the gym. Even if you’re short on time, 10 minutes of quick yet intense and consistent bursts of activity can make a huge difference.
Ready to boost your metabolism and burn those calories? Exercise effectively in 10 minutes with the best fitness equipment for your indoor workout. With equipment from Indoor Sport Services, you’ll find the best companion to turn personal fitness into long lasting lifestyle habits.