Let's get real, a 10 minute workout is super short and you may well wonder whether it is actually worth getting sweaty for such a short space of time.
Let me tell you, you can achieve a hell of a lot in 10 minutes!
The initial problem with 10 minute workouts is in knowing which aspect of fitness to target and how to go about it, after all there are endless possibilities what with aerobic, strength, conditioning, flexibility and calisthenics to name but a few.
Fear not though, help is at hand, as I offer my expert advice on getting the best "bang for your buck" when performing a 10 minute workout.
Note:- Prior to engaging in any program of physical exercise, consult your Doctor or G.P. to ensure that you have a clean bill of health. The examples presented below are for information purposes only.
The 10 Minute Workout The Nature of The Beast
The nature of a 10 minute workout is that it should only really be performed when time is short. With that in mind it's important to maximise energy expenditure and exercise intensity so stick to full body exercises that work large amounts of muscle mass.
Performing endless reps of tricep kick backs, bicep curls or going for a ten minute jog is not the very best use of 10 minutes!
The question of whether to perform cardio or resistance training often arises, to which I answer - do both - here's how!
Making 10 Minutes Worthwhile
- Select 1 to 5 exercises that work as much of the body as possible.
- Have a short warm up.
- Perform 1 set of each exercise before moving onto the next.
- Complete as many reps as possible.
- Keep rest periods minimal (30 seconds MAXIMUM).
- Once all exercises have been completed, start again straight away and keep going until 10 minutes have been completed.
10 Minute Workouts - Tried and Tested! Pure Simplicity
This is my personal favourite! To complete this workout you will need a kettlebell and a single exercise - the Kettlebell Swing.
-Take a single kettlebell and perform 5 kettlebell swings
- Rest 30 seconds then perform 10 swings
- Rest 30 seconds then perform 15 swings
- Rest 30 seconds then perform 20 swings
- Rest 30 seconds then perform 25 swings
- Rest 30 seconds then perform 30 swings
- Rest 30 seconds then perform 25 swings
- Rest 30 seconds then perform 20 swings
- Rest 30 seconds then perform 15 swings
- And so on until you are back down to just 5 swings
- Stretch off and recover!
This can be an awesome 10 minute workout and is one of the best short workouts for ladies looking to tone their bum, hips and thighs while flattening the mid section!
Body Weight Workout
Decide how many reps you will be aiming for (or how long each exercise is performed for) and then complete: -
This is a good example of what can be done at home with no equipment. Each of the major muscle groups are worked, providing a good toning stimulus while really getting the pulse up and a decent amount of calories burned off.
Decide how many reps you will be aiming for (or how long each exercise is performed for) and then complete:-
- Sandbag Shouldering / Rest 10 - 30 seconds
- Sandbag Squats / Rest 10 - 30 seconds
- Sandbag Clean to Press / Rest 10 - 30 seconds
- Repeat until 10 minutes are up.
- Stretch off and recover!
Sandbag workouts are a great alternative to conventional training providing stimulus for muscle toning, strength, fat loss, stamina and stability.
If you want to learn more about sandbag training, I can HIGHLY recommend Josh Henkins superb e-book.
Josh's Sandbag Strength Training E-book covers absolutely everything you need to know about sandbag training. It includes over 60 different exercises and more than 10 sample workouts to help take the guess work out of formulating your own plan and get you on your way to developing outstanding functional fitness, increased strength, muscle tone, conditioning and fat loss.
The best bit is that at the moment he is selling his e book in a fantastic half price sale and giving away a bunch of freebies at the same time!
At $19.95 for the e book and bonuses it is unbelieveable offer for an e-book that is invaluable (and does in fact form the basis for my own sandbag training programs.) You can find it Here!
For more superb time efficient workout ideas, check out the following articles:-
