Squeeze exercise into your tight schedule with 10-minute workouts. These short bursts of activity must be safe and use large, multiple joint muscles. Ten-minute workout programs are fast workouts that could be cardiorespiratory (aerobic) only, resistance only or a combination of both. You could also do a 10-minute core workout.
Engage in a short aerobic workout to build your cardiorespiratory fitness. Get in a good workout fast by walking up and down a flight of stairs or a hill for 10 minutes. Exercise indoors using a treadmill by gradually increasing the treadmill speed every minute for 10 minutes. Small increments of 0.1 miles per hour is a good way to start. Use a stationary bike by alternating between one minute of easy pedaling with one minute of fast cycling until you reach 10 minutes.
Weight Training Workout
Use a short weight training session to tone your muscles and build muscular endurance. Do a 10-minute weight training routine by completing push-ups, lunges and reverse crunches for 30 seconds each. Repeat this sequence for 10 minutes. Alternatively, perform triceps push-ups, body weight squats and Russian twists for 30 seconds each. Repeat this sequence for 10 minutes.
To do Russian twists, sit on the floor and extend your arms in front of you, fingers interlaced, knees bent and your feet on the floor. Lean your trunk back to a 45-degree angle. Twist your waist such that both hands rotate from the left side to the right side of your body.
Cardio and Resistance Workouts
Include circuit training routines to improve your cardiorespiratory and muscular fitness. Do push-ups, jumping jacks and body weight squats for 30 seconds each. Repeat this sequence for 10 minutes. For your next workout, try doing push-ups then walk or jog on the treadmill at an incline of 2 percent for 30 seconds each. Repeat this sequence for 10 minutes.
Tone your abdominal and low back muscles with a short, targeted workout. Complete the following sequences to total 10 minutes: Do double crunches then dumbbell side bends for 30 seconds each, repeating for five minutes; do the Superman exercise and Russian twists for 30 seconds each, repeating for five minutes.
To do the Superman exercise, lay on your tummy and extend your arms above your head. Slowly lift your upper body and lower body while keeping your pelvis on the floor. Hold this position for three seconds, then lower your limbs.
- “Medicine & Science in Sports & Exercise”; The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults; American College of Sports Medicine; June 1998
- "American Council on Exercise. Personal Trainer Manual"; ACE, 1997