Don't ditch your workout the next time you are crunched for time. Just because you only have 10 minutes doesn't mean you can't get a great workout in. According to the "Fitness Magazine" website, by ramping up your intensity level and incorporating full-body toning exercises, you can still see results even if you can't commit to an hour-long workout. For best results, incorporate two or three high-intensity 10-minute workouts into your day so that you still meet the recommended 30 minutes of physical activity suggested by the American College of Sports Medicine.
At Home
Take advantage of your natural surroundings at home. Use lightweight dumbbells and home furniture to get a full-body workout. Alternate between a minute of high-intensity cardio and a minute of full-body toning exercises. Warm-up for a minute by jogging in place. Start with a cardio exercise, choosing from activities like jumping jacks, jump rope, step-ups on a sturdy chair or running up and down a staircase. Then, perform a weight-bearing exercise. Try squats with a shoulder press, lunges with a dumbbell curl or dead lift with a bent-over row. Each of these exercises incorporates a strength move using both the upper and lower body.
With Your Kids
As a parent, you spend much of your free time toting your kids from one activity to the next, often at the detriment of your gym schedule. Next time you take them to the park or to a practice, take advantage of your surroundings and fit in a workout. If you are at a park or ball field, jog around the perimeter while you wait. Do walking lunges, backward jogging, skips and shuffles to mix things up. Use the bleachers or park bench to perform step-ups and dips. If you feel conspicuous, enlist some of the other parents or one of your children to join you.
At Work
If long days at the office describe your lifestyle, remember that staying active keeps your mind sharp, too. Take 10 minutes twice a day to walk up and down the stairway. Switch your office chair for a stability ball and challenge yourself to use it for five minutes every hour. Perform wall squats, lunges, push-ups and ab exercises using the ball. Instead of calling your coworkers, use the opportunity to speed-walk to and from their desks. When you're on the phone with a client, stand up and pace back and forth. Every quick burst of activity will add up throughout the day even if you can't commit to sustained exercise.
Member Comments