If your schedule is tight, you don’t have to spend hours in the gym. You can find small sections of time to carve out for exercise and do them at home. Start with ten minutes in the morning, a brisk walk for lunch, and ten to fifteen minutes when you get home. These 10-minute home routines can substitute for the time you’d spend at the gym. You need 75-150 minutes of intense or 150–300 minutes of moderate exercise spread throughout the week. Ten-minute sessions can be part of it.
Create a HIIT—high intensity interval training—workout.
HIIT isn’t a specific exercise but a way of doing any exercise. You alternate between peak intensity and recovery. You can use weights, calisthenics, or cardio. It’s all about raising your heart rate and letting it slowly recover. One ten-minute workout you can do on your lunch hour is walking. Alternate your pace throughout the walk. Go to the staircase of the building. Run up the stairs as fast as possible, then walk up the next flight. Make sure you have appropriate shoes to do these things safely.
Do ten minutes of exercise at your desk.
You can exercise work at your desk during your break. Do desk push-ups, squats, tricep dips using a stable chair, donkey kicks, static or side lunges, wall-sits, and static lunges. There are many more that work basic muscle groups that you can use. Create several different combinations and do ten or more sets of each. Rotate the exercises until your break ends.
Do the 4-minute nitric oxide dump several times throughout the day.
Dr. Zach Bush created a four-minute exercise you can do several times daily. It works large muscles, stimulating the release of nitric oxide that acts as a vasodilator. Vasodilators relax the blood vessels, lowering the resistance and your blood pressure. It’s three sessions of ten repetitions of each exercise: squats, arm raises, no-jumping jumping jacks—you only do the arm motion—and shoulder presses. It takes approximately four minutes, but you can do it several times throughout the day or combine it with six minutes of other exercises, like marching in place or walking lunges, until you reach ten minutes.
- Studies show that ten minutes of exercise can provide huge benefits if one minute is high-intensity. It can offer as much benefit as 45 minutes of jogging by protecting joints, improving mood, lowering blood pressure, and reducing stress.
- Create favorites lists you can do at home when you have a few minutes. They can include planks, jumping jacks, or even jumping rope. Always warm up for a minute before you start and cool down afterward.
- Include all types of exercise in your ten-minute routine: balance, flexibility, endurance, and strength. You need all exercise types for good health.
- A low-impact cardio combination includes four exercises with 20 seconds of intense exercise followed by a 10-second rest for each. They include squats with boxing jabs, side steps, wide sumo squats, and knee-to-elbow lifts. Do five sets.
For more information, contact us today at Travel Trim