Remember those New Year’s resolutions to workout more? Yeah, us too. January was full of motivation, but between then and now, our motivation has turned back into stress and it feels like we are busier than ever. While there are thousands of schools of thought on the topic, we obviously know that some exercise is better than no exercise. So let’s start small and get back into the swing of things with 10 minute workouts.
Whether you choose a challenging high-intensity routine or step up your stair-climbing game, it’s totally possible to exercise for just 10 minutes per day.
The benefits of high-intensity interval training (HIIT) workouts are long understood, but how can you realistically implement them into your day? These quick-and-dirty routines last approximately 10 minutes, but give results that outweigh even fifty minute cardio workouts. They’re fast, tough, and sweaty, but they truly make a difference for those looking to shed a few pounds efficiently. Luckily, with a few simple setups, it’s possible for virtually anyone to exercise 10 minutes per day.
One way to perform a high-intensity interval routine is by clearing out an open space within your home. This could be the area in front of your TV, the space between your bed and dresser, the front porch, or backyard. The point of high-intensity workouts is that they’re quick, so find the nearest (and most convenient) spot that works best for you.
HIIT workouts that can be done in a smaller setting can include bodyweight, dumbbells, a medicine ball, or kettlebells. Fortunately, when using bodyweight, you don’t need to purchase anything. MindBodyGreen provides three excellent bodyweight HIIT routines, which include iconic exercises such as burpees, lunges, and high knees.
If your living situation is tight or you simply prefer more movement, don’t worry! You can easily translate a HIIT workout to the local park. A few examples of outdoor high-intensity intervals include timed sprints and cycling. For both of those options, set your timer for 45-second intervals with 15-second rest periods.
Not convinced that HIIT workouts are for you? There are still plenty of ways to get your daily 10-minute exercise dose in. An easy idea for those lucky enough to live near work? Commute by walking or biking. The beauty of a brisk walk to work is completely underrated, especially in modern American cities with less-than-stellar urban planning. You can even take a few laps around your block during lunch. If you put your mind to it, there’s nothing stopping you from breaking out of your current commute and lunch cycle!
Another great way to get 10 minutes of exercise during the work day is by taking the stairs instead of the elevator. If you work in a highrise, the time it takes to walk all those steps will surely add up to 10 minutes or more. Do this for a few months and your quads and calf muscles will be thanking you later.
A final (and iconic) way to exercise for 10 minutes per day is by going for a casual jog or run. No fancy equipment required. Just throw on your workout clothes and head out your front door!
Remember, you’re lapping every single person who is sitting on their couch. You’ve got this.
