10-MINUTE WORKOUTS PLAN FOR BUSY DAYS
We get it—squeezing in workouts plans can be tough. But if you’re super busy and can’t commit to a full hour of exercise every day, don’t stress! Instead of ditching workouts altogether, do what you can with the time you’ve got—even if it’s just 10 minutes. And don’t think it’s worth it! The NHS says even just 75 minutes of intense weekly exercise can help lower the risks of being too passive!
Here, we’ve got seven quick 10-minute workouts plan for you to try. You can do some of these at home when you’re super busy, and others at the gym when you’ve got a bit more time. You can also use them to wrap up your strength or cardio workouts with a 10-minute circuit!
10-MINUTE WORKOUTS PLAN FOR BUSY DAYS
MINUTE 1: WARMING UP
Before you start your 10-minute workout, make sure to get your muscles ready. Spend a couple of minutes marching in one spot, stretching your arms up high to stretch your whole body. Then, do a few jumping jacks to warm up both your upper and lower body, and get your heart pumping a bit more. Now you’re all set to get going!
MINUTE 2: SQUATS
This exercise might seem easy, but it works a bunch of muscles together. Depending on how fit you are and if you have any injuries, try squatting as low as you can without feeling any pain. But don’t go lower than when your thighs are parallel to the ground. It’s important not to push yourself too hard. Tighten your tummy muscles as you stand back up. Do as many squats as you can in a minute, and take breaks when you need to.
MINUTE 3: TRICEPS DIPS
Take a seat on a bench or a stable chair and place your hands on either side of your hips, gripping the edge. Now walk your feet out, removing your glutes from the chair. Bend your arms and lower your bottom down toward the floor. Straighten your arms and repeat. Triceps dips are an isolation movement that’s accessible to any fitness level because you can dictate how far to dip. They engage your abs, your arms and, of course, your endurance since they target mini muscles that are difficult to reach. After you’ve completed as many dips as you can in 60 seconds — resting whenever need be — trust us, you’ll be ready to move on to the next part of your routine!
MINUTES 4 AND 5: FRONT LUNGES, REVERSE LUNGES
Now that you’ve worked out your arms, let’s focus on your legs. For minutes five and six, switch between doing front and back lunges on both your right and left sides. Lunges are great because they work many muscles at once, like your stomach, glutes, abs, and thighs. They also help make your hips more flexible and keep your body strong overall.
MINUTE 6: WALL SITS
This move not only makes your posture better and strengthens you, but it also wakes up your glutes. Plus, it can help you concentrate when you get back to your desk. If you’ve tried a wall sit before, you know it’s tough, so take a break if you need to. When you’re doing it, make sure your legs are at a 90-degree angle to avoid any discomfort or slipping. Keep your back straight and tighten your core. Stretching your hands out in front can help you stay steady and upright.
MINUTE 7: PLANKS
Well, if you’re a fan of planks, it might just become your favourite! You’re used to doing planks on the floor, right? But did you know you can also do them against a wall? It’s a great space-saving trick and can be gentler on your wrists. Trainers love planks because they’re awesome for your whole body, especially your core muscles. So, why not give them a try?
MINUTE 8: CARDIO BURST
You know that study we talked about earlier? Turns out, a short burst of intense cardio can make even a 10-minute workout worthwhile. So, whether you’re into burpees, jumping jacks, sprints, high knees, or butt kickers, choose your favourite heart-pumping exercise and go all out for just one minute. Give it your best shot!
MINUTE 9: PUSHUPS
Perform a few pushups against a wall, on an incline, or on the floor, with your blood still pumping, to add some intensity to your chest and arms. Even if you need to use your knees, pushups challenge your upper body to an extreme. Just make sure to maintain your alignment and take your time.
MINUTE 10: COOLING DOWN
Now is when you should stretch everything — your back, your legs, your arms, you name it. Even a short workout requires some TLC for those muscles. Once you’ve stretched your muscles, drink some water, have a small snack that provides you with carbs and protein, and hit the showers!