By Sandy Zimmerman
(Photos by 10-Minute Workout)
It does not seem that 10 minutes are enough time for a workout. According to fitness expert Rob Jewett, “The whole point of the 10-minute workout is to get you moving and burn some calories. Once you see the results from the exercise, you will add more time. You have to change your lifestyle.
If your aim is improving your fitness, 10 minutes is better than nothing. You can get a good workout in 10 minutes, but you may just need multiple 10 minutes sessions to get what would be considered a great workout.”
Doesn’t it take more time to warm up? What can you do in 10 minutes? Rob explains, “It all depends on your current fitness level. Everybody is different and their fitness levels are different.
Beginners should only perform one or two exercises during the 10 minutes, but as their fitness level changes they can add more exercises.
You have to make sure that you will not injure yourself. One example would be some crunches with push-ups. Perhaps you can do 10 minutes of crunches or body weight squats.
During the bodyweight squat, just bend down and touch a chair as though you are going to be seated, but go back up again. That is excellent to start especially for beginners. If you have knee issues, you can shorten up the range of motion and does not come down as far.
When you use your body weight, you would not have to warm up because that would be your warm up. If you do intense workouts you would have to warm up. It could be 30 seconds of one exercise, 30 seconds doing another, and repeat that routine a couple of times.
You can also switch exercises or repeat the same exercise. Everything you do should be with comfort and no pain. You could also jog, fast paced walking, or bike for 10 minutes.
When you are away from home, try a bench press, step extensions, or seated rows. If you just do these back-to-back you will have a good work out and burn calories in that time frame. People can even do these 10-minute workouts in the office. I begin with body weight exercises because you don’t need any exercise equipment. Lean against the wall and push yourself away. That would be a vertical push out. Stretch out during those 10 minutes while sitting at your desk. Stretch your legs and your hips. You can use a soup can or gallon of milk as weights. Half a gallon of milk weighs 5 pounds.
Rob Jewett’s motto, “Feel Better, Play Better, Live Better” gets you on the right road to physical fitness! If you have any questions or want to receive the free monthly newsletter, send an email to Ron Jewett, CSCS, Personal trainer, owner of Absolute Fitness.