Time poor? Working too much? Holidays? Kids? No excuses! Prioritise or it is not going to happen. You don’t need a big chunk of time. If you only have short amounts of time – make the most of it! I’ve made a ten minute body weight workout that you can definitely squeeze into your day at least once (but preferably three times to hit the recommended 30 minutes of exercise per day). This workout is equipment free, and doesn’t take up much space at all so you can do it anywhere.
Break your 30 minutes of exercise into 10 minute blocks
I know that finding a full 30 minutes to exercise in the day can be tricky. It can also feel intimidating. Breaking your workout into ten minute slots can feel so much more achievable! And, the good news – it’s just as effective.
When my days are too busy to get to the gym or hubby’s working and can’t help with the kids, I try and fit this workout in at home at three different points in my day. The first time is when I put Aria down for her morning nap, before I get on with the chores, then quickly before lunch and before I begin the dinner prep. Doing the workout at 5pm refocusses me helps me not to snack so much in that dreaded pre-dinner time!
So, without further chat, here it is!
10-minute body weight workout
Start with a quick warm up, just to get your body ready for action. I do a light jog on the spot for about a minute and give my arms some dynamic stretching by doing some arm circles. If that’s not your style try this:
The full body 10 minute body weight workout
Complete 30 seconds each exercise noted below, then repeat all four times:
- Jump lunge this is a plyometric lunge, change legs and land in a lunge with your knee over your ankle and not point in to maximise glute work (or for a lower impact option make this a walking lunge);
- Jumping Burpee push up (for a low impact option, omit the jump and take it slower and more controlled, you can even do the push up part on your knees or omit the push up);
- Walking plank – move one hand at a time from a high plank on your hands to a low plank on your elbows, trying to keep your hips from swaying side to side as you alternate.
- Hollow hold – Actively press your lower back into the floor and draw your belly button into your spine. Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It’s OK to bend your knees if straight legs are too challenging)
- Ankle taps – crunch and tap your left hand to your left ankle, then alternate sides (this works your obliques – extend your legs to 45 degrees if this is too easy)
Don’t forget to finish with a stretch! So important not just for recovery and avoiding injury but also for increasing flexibility and improving your joint health.
So, what are you doing now? Time for a quick screen time break? You only need 10 minutes – it all adds up!
I’d love to know if you gave this a go, and how many rounds you did. If you’ve got the time, try to improve your fitness and endurance by adding an extra round each time you do the workout.
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