Not everyone has time for a 40-minute workout 5 days a week. People have got to work, and after work you also need to relax so you don’t suffer from too much stress. The good news is, you don’t need to spend hours at the gym each week just to get a full body workout. All you need is a few minutes. Ten – to be exact.
In that short amount of time, you can actually work on many of your muscles with specially chosen exercises which are actually simple to do. These workouts are deigned to help you build muscle and burn fat. With a very small window of time to work with, in general you’re going to need to go full blast with minimal rest time.
So what kind of workouts are we talking about? Here are some examples:
- Kettlebell swings (x 20 reps), kettlebell goblet squats (x 15 reps), and push-ups (x 10 reps). Do them all as quickly as possible one after another with very little rest in between. Of course, you’ll need to follow the proper form too. The lack of rest really gets your heart rate going, and you work on numerous muscles in a short amount of time. These muscles include the triceps, shoulders, chest, core, hamstrings, quads, and glutes.
Aim for about rounds. That’s 15 sets of these exercises, and you get in 225 reps in a short span of time.
- Lift and run. There’s still an ongoing debate going on about the benefits of running compared to the advantages of weightlifting. In this workout, you combine both elements. The sequence is simple: at the start of every minute, you do kettlebell swings (x 10 reps) in a weight you consider heavy, and then you run full bore for 5 seconds. Then you get your breath just in time for the next minute and the same sequence.
This doesn’t seem to offer a lot of challenge, but you’ll reconsider such notions as you reach the 10-minute mark. Just swing and sprint at full blast to maximize the benefits.
- Beach sprints. High intensity cardio training offers a lot of benefit, but it can be brutal for the joints. But that’s not really a problem when you sprint on the beach, as the soft sand cushions the impact. At the same time, your muscles work harder as well. Just sprint as fast as you can for 30 seconds, and then rest for a full minute. That gives you 7 sprints over all.
You can change things up a bit by sprinting through the water. Start with shin-high water and then go up to knee-high water eventually. Just pretend that you’re a US marine, or that you’re storming the beaches at Normandy on D-Day!
Hopefully, these workouts give you new ideas. With these workouts, you can always add a few touches and variations of your own. After all, you can’t do the same workouts over and over. You need to try different exercises or at least different sequences for maximum benefits.
Just make sure you warm up and limber up properly beforehand to avoid injuries. Use YouTube to find the videos of any exercise you may read about online to know the proper form.