It’s true, you really can get a beneficial workout in if all you have is 5-10 minutes.
As a fitness professional, one of the top excuses I hear is that people just don’t have time to exercise. For many, lack of time is definitely a real obstacle when it comes to staying fit. There are simply days where you’re scrambling to keep your head above water and taking the time to hit the gym isn’t even on your radar.
Actually, those are the type of days where someone could really benefit from clearing their mind and diving into a good workout.
But most people automatically assume they need to set aside a full hour or two in order to get their sweat on. When they realize they can’t find that time, they eliminate the thought of even trying to get any kind of a workout in.
But what if you can squeeze a beneficial workout in that only takes about 5-10 minutes … would you take the time to do it?
There’s no denying that exercise – in any dose – is good for your body. In fact, for my clients who regularly travel, I encourage them to simply plan for 10-15 minute workouts instead of their normal 30-60 minute sessions.
Is 5-10 minutes of workout time ideal as part of a regular workout routine? In my opinion, not over the long haul. Let’s face it, you’ll be hard-pressed to find many fit people who only workout 5-10 minutes a day. After all, if that’s all it took to get into great shape, don’t you think fat loss would be less of an issue?
But again, some exercise is better than no exercise, so when you are faced with a busy day 5-10 minute “short-burst workouts” are a great alternative. And, when done properly, you can get your heart rate up and benefit from some post-exercise calorie burning! Short-burst exercise will also boost your body’s battery, giving you more energy to deal with work, family and help get you through the day.
How to Do A Short-Burst Workout
Obviously, with a limited amount of time, it’s vital that you make the most of those 5-7 minutes you’ll be devoting to your workout. When all is said and done, you should come away from your short-burst session feeling as if you’ve accomplished something.
Again, while any fitness activity is good, if you want to get the most out of your session, you need to focus on exercises that involve your bigger muscle groups. Things like jumping jacks, bodyweight squats, burpees, mountain climbers, push-ups, squat jumps, lunges, etc. will do the trick.
Ready to give it a shot? Here are a few workouts that will help you through your next busy day where a trip to the gym is out of the question:
Workout 1: 6-Minute Fat Blaster
Perform the listed exercises with good form and at a challenging pace.
Burpees – 20 seconds
Rest 10 seconds
Mountain Climbers – 20 seconds
Rest 10 seconds
Jumping Jacks – 20 seconds
Rest 10 seconds
Pushups (keep those elbows tucked into your sides) – 20 seconds
Rest 10 seconds
Prisoner Squats (hands behind the head,pull those elbows back) – 20 seconds
Rest 10 seconds
High Knee Run In Place – 20 seconds
Rest 10 seconds
Repeat the above circuit for a 2nd round
Workout 2: 10 Minute Muscles
Perform the listed exercises with good form and at a challenging pace
Body Weight Skaters – 40 seconds
Rest 20 seconds
Push-Ups – 40 seconds
Rest 20 seconds
Lunge Thrusters – 40 seconds
Rest 20 seconds
Plank – 40 seconds
Rest 20 seconds
Cross-Body Climber (pull knee in toward opposite elbow) – 40 seconds
Rest 20 seconds
Repeat the above circuit for a second round.
Workout 3: Dumbbell Express
If you have access to some dumbbells, here’s a great total body circuit. Stress good form!
DB Goblet Squat – 30 seconds
Rest 20 seconds
DB Row – 30 seconds
Rest 20 seconds
DB Push Press – 30 seconds
Rest 20 seconds
DB Swing – 30 seconds
Rest 20 seconds
DB Chest Press – 30 seconds
Rest 20 seconds
Repeat the above circuit for a second round.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.
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