We’re all so busy in our lives. Sometimes it can be a challenge trying to carve out time for physical fitness. The truth of the matter is that doing even a 10-minute workout a day will have a huge positive impact on your health.
So, what are the benefits of short workouts? What are some at-home 10-Minute workouts you can try for yourself? Are there any no equipment 10-minute workouts? Can I do my 10-minute workouts at home or a hotel, or should I go to the gym?
We’ve got answers to your burning questions, so let’s talk about it.
Short, intense workouts or H.I.I.T (High-Intensity Interval Training) is based on the idea that short bursts of intense physical activity can have huge benefits for our bodies.
The benefits of short workouts can be improved heart and lung function, as well as increased metabolism, which is fantastic if weight loss is your ultimate goal.
It’s much harder to justify saying ‘oh, not today. I’ll do a workout tomorrow’ when you’re only committing to a short routine. This promotes better fitness habits and makes it easier to get used to doing a daily workout.
Best of all, this can all be accomplished with a quick 10-minute workout – so, there’s not a lot of time required to start making major improvements to your physical health.
Once a day 10-minute workouts can be done pretty much anywhere that you have or can make space.
Intensity is crucial to the effectiveness of quick 10-minute workouts, so be sure to work up as much of a sweat as possible. This way, you can get the best results for your efforts.
Thankfully, there are plenty of no equipment 10-minute workouts you can try, so there’s no need to panic about running out to buy expensive workout accessories.
For the sake of your wallet, we’ll try to keep our suggestions here free from expensive equipment requirements. If anything, the only piece of equipment that we would recommend getting for yourself is an exercise mat.
We don’t want you to be uncomfortable while you’re working out, even if it is only for 10 minutes.
If part of your 10-minute workout is going to be really intense, it definitely shouldn’t be your warm-up.
Take your time starting to get your blood pumping with low-impact warm-up exercises. Stretch out your muscles. Make controlled circular movements with your arms. March in place, go for a brisk walk, or even a jog.
Then, sit down and do some leg motion exercises, like Flutter Kicks. Keeping the correct form should be a primary concern at all times. You want to warm up all your core muscle groups, but you don’t want to risk a strain.
Whatever low-impact warm-up exercises you choose to try, use it as a platform to lead directly into the next stages of your workout.
Once you’re all warmed up and ready to go, you can move on to some more intense exercises.
Compound exercises are any exercises that use multiple muscle groups at the same time to perform a single movement or set of movements.
If you’re not familiar with this type of terminology, we’d recommend thinking of a squat. It combines using leg muscles with other muscles in the lower body for a compound effect – this means that both groups of muscles benefit from the exercise.
For no equipment 10-minute workouts, this means adopting some simple but effective push and pull exercises, which allows you to work for multiple muscle groups at the same time.
Compound pull exercises could be any type of exercise that works for multiple muscle groups while weight is being pulled towards your body.
This usually involves working muscles in the back, the biceps, the hamstrings, as well as the obliques and trapezius.
Without equipment, you can do compound pull exercises like isometric row contractions, hinge movement exercises, or even the popular ‘Superman’ pose.
For this compound pull exercise, you lie on your stomach on a flat surface, and then raise both your arms and legs at the same time, like you’re trying to fly – likely where this exercise gets its name since you’ll look a little like Superman lying on the floor.
Hold in this position for 5-10 seconds and then release. Repeat this in sets of 10, and it will help strengthen the muscles in your lower back and abdomen, as well as your thighs and shoulders.
Compound push exercises are a little bit easier to do because they could be considered any exercise that works for multiple muscle groups while pushing a weight away from your body. These typically focus on the chest, calves, shoulders, triceps, and quads.
Most often, people think of push-ups when they consider these types of exercises. However, while pushups can be an effective tool in your fitness toolbelt, you should consider shaking it up with different variations of pushups that help muscle groups outside the upper body.
For instance, push-up leg kicks are a great compound push exercise that not only works the muscles in the arms, shoulders, and chest, but also the hamstrings, thighs, and hips.
This compound push exercise is quite easy to do. Simply get into a normal push-up position. Then, when you push yourself up into the position where your arms are fully extended, lift one of your legs and extend it straight behind you.
Hold this position for 5-10 seconds, and then lower your leg. Repeat the exercise, rotating from one leg to the other with each push-up.
Core activation exercises do exactly what they sound like they do – they activate the muscles in your core.
Bridges and planks are popular core activation exercises that don’t require equipment and can work very effectively, even for beginners.
If you’re not used to doing planks, try starting with elbow planks. This exercise is not only easier on your wrists than regular planks, it works your abs more efficiently as well.
Just get down onto your chest and then lift yourself onto your elbows, with your arms pointed forwards and your palms flat on the floor. Then get up onto your toes like you’re about to do a push-up and hold it. That’s all there is to this core activation exercise.
Hold this position for 30 seconds and then release. Try to do a set of 5-10 in a row, giving your body a few seconds of rest in between planks. Also, be mindful of your form, because otherwise, your lower back could get sore.
EXPERT TIP: Make sure you’re well-hydrated before starting planks. If you are dehydrated, you’ll be more likely to get a cramp in your abdominals after you’ve done a few planks.
It can. And it will if you stick to it.
Don’t let yourself get caught up watching people at the gym and assume that you need to devote your entire life or free time to maintaining good physical health.
One 10-minute workout a day is a great way to promote good fitness habits. Plus, if you’re already doing a short workout every day, you’ll be more likely to want to expand that time, once you have the time to do it.
Build it into your daily routine. If you’re a fan of meditation for mental wellness, try doing a workout before you grab your meditation cushion, turn on your guided meditation track, and clear your mind. You might find it helps you relax enough to let go.
Do you struggle with mental wellness during the holidays? A 10-minute workout can be exactly what you need to work off anxious or intrusive feelings.
No matter what you’re using it for, a 10-minute workout a day can offer positive benefits for you.
When you’re going away on vacation, you shouldn’t let your normal physical fitness routines suffer, just because you’d rather spend that energy having fun or indulging.
Doing a quick 10-minute workout gives you the chance to keep up with your workouts, without sacrificing a lot of time.
After all, you can’t truly Getaway Well, if you don’t continue to make your health and wellness a top priority.