Thursday, December 23, 2010

10 Minutes: All You Need To Get In Shape

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To many, ten minutes to exercise doesn't seem like a lot of time to be able to get results. You hear so often that you need to workout at a minimum of 30-45 minutes to really reap the benefits of an exercise program. In reality, if you have 10 minutes to exercise, then its all about intensity.

You say you don't have that much time to spare? Count the minutes you waste sitting to watch t.v. just to pass time. How about the time you lose by hitting that snooze button several times before you get up? Or how about the time you waste playing on Farmville? Now be honest with yourself and ask if you really do have 10 minutes.

Ok, so now that you have the time set aside to get back on your fitness goals, what do you do? The key goal in such a short period is to get you moving and stay moving. You need to keep your heart rate up and get your body temperature up so to start burning calories.

Lets go over some 10 minute exercise routines that you can do to get started in burning calories:

10 Minute Cardio Routine:

Let's take a walk:

Equipment Needed: Jump rope (optional), running shoes

Minutes 1 & 2: Start walking rapidly, jump rope, or jog lightly.

Minutes 3 & 4: Drop down and do as many push-ups as possible (Note: Knee push-ups if not able to do traditional push-ups)

Minutes 5 & 6: Jump rope, jumping jacks, or jog lightly.

Minutes 7 & 8: Stop and do squats with arms straight out in from to help maintain posture. It's very important you focus on your form. Make sure you look ahead or even look up slightly to maintain a straight back and lowering at your knees.

Minutes 9 & 10: Jump back into a vigorous walk, jump ropes or a jog. At this point, you need to try to give it your all.

There it is. Ten minute cardio routine that will get a good heart rate going and will get you to sweat.

10 Minute Strength and Toning:

Minute 1: Body squats - Lower yourself as far as you can until your thighs are about 90 degress or
parallel to floor. (Note: if doing this inside, use a wall to slide your back down to keep it straight.)

Minute 2: Push ups - Again, its key to maintain proper form. The amount of reps you get is not important. If you are not strong enough to do traditional push ups, start with knee push ups first until you have built enough strength to go to traditional ones. This is a great way to gauge your strength development.

Minute 3: Walking lunges - Step forward with one leg and lower yourself until you knee is above your front foot. However, when you step forward, step just outside of your shoulder width. Alternate on each leg.

Minute 4: Squats & Chest squeeze - Firstly, take an empty milk or juice gallon and fill with water. Hold it close to your chest and press slightly while holding the gallon until you feel slight tightening of the chest muscles. Drop down to squat position then lift up. Repeat this for the full minute.

Minute 5: Deadlift - Stand with gallon container held with both hands and bend with forward with a slight
bend in knees. Bend until your back is straight and parallel with the floor. Rise up and bring gallon to chest.

Minute 6: Shoulder raises- Stand straight, raise arms with gallon straight out front. Hold in front your body
for 2 seconds then slowly lower to starting position.(Note: as you progress, add 2 more seconds to the hold. This will build your shoulder strength as time progresses.)

Minute 7: Side Raises - Stand while bending forward with upper body parallel with floor. Raise your arms
to sides with thumbs pointing up. Attempt to squeeze your shoulder blades together and hold
for a 2 second count. Lower to start position and repeat. (Note: like previous exercise, attempt to hold for longer period as you get stronger)

Minute 8: Triceps dip - Grab two chairs that you can use for performing dips on. You want to make sure
that your hands are set slightly behind you, facing away from the chair. Bend your knees and lower yourself with all weight being sustained by arms. Lift to starting position and repeat the exercise.

Minute 9: Sumo squats - Stand with your legs spread as wide as possible with feet pointed away from you.
Lower yourself while maintaining straight back until thighs are parallel to floor and push back to standing position.

Minute 10: Wiper blades - Lay on floor flat while holding a broomstick above you. Lift your legs together and bring to left side until you touch your left hand. Lower legs to just before touching floor and raise to right side to touch right hand. Lower and repeat.

There you go. A 10 minute strength and toning routine that is sure to get your muscles working with little time. Do each of these exercises for about one minute. The goal is to move continuously for the entire series.

These two workout examples are just a few of many ways you can take 10 minutes to exercise during your day. You don't need a gym, just some basic items that can be found around your home and some motivation. Will you get super strong doing these? No, but this is a perfect way to get you in the habit of being involved in an exercise program.

Once you develop a regular exercise schedule and you feel its time to raise the intensity, you can then decide to start a more intense program in the comfort of your own home. However, if you get started on one of these workouts, you finally were able to get past the excuse that you just don't have time to exercise. Come on, everyone has 10 minutes to exercise.

One of Tony Apontes passion is the health and fitness industry.

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