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Efficient 10 minute workouts for weight management

weight management tips

Improving your physical well-being can sometimes feel like a daunting task, with busy schedules and various commitments. However, you can make significant progress in just 10 minutes a day. If you’ve been struggling to find time for exercise, it’s essential to recognize that a short 10-minute workout can be highly effective. 

Here are five workout routines recommended by personal trainers, all of which are suitable for a quick 10-minute session:

Burpees: 

A high-intensity exercise that engages multiple muscle groups. Aim for sets of 10-15 reps with short 30-45 second rests between sets. Burpees combine sprawls, squat jumps, and push-ups, providing a full-body workout while elevating your heart rate, making them ideal for high-intensity interval training (HIIT).

High-Intensity (HIIT) Workout:

 This 10-minute workout blends cardio and strength training. It starts with one minute of running or sprinting, followed by one minute of a strength exercise (using your body weight or weights if available). Repeat this cardio-strength sequence to create an effective, time-efficient workout. Exercises like push-ups, tricep dips, planks, squats, lunges, and burpees can be incorporated without the need for equipment.

Hinge Hold with Crossbody Reach: 

This exercise targets multiple muscle groups, with a focus on the transverse abdominis. It’s effective in shaping the core and reducing back and hip pain. The key is to maintain proper form and avoid overextending the back leg. The exercise involves a hinge at the hips, controlled breathing, and optional use of weights for added challenge.

Planks: 

Prioritize planks if you have just 10 minutes for a workout. Planks are excellent for sculpting the core, including the glutes, abs, and posture muscles. Start with a 30-second plank and gradually work your way up to two minutes. For added challenge, incorporate movements like rocking back and forth on the balls of your feet or tucking and untucking at the hips.

Unilateral Full Body Workout Circuit (No Equipment Needed): 

This circuit targets the upper body, lower body, and core. The workout consists of tricep dips, elevated reverse lunges, uneven push-ups, elevated glute bridges, and side planks with rotation. Each exercise is performed for 10 reps on each side. Completing the full routine three times with short breaks in between is recommended for a comprehensive workout.

These efficient 10-minute workouts demonstrate that even with a busy schedule, you can make significant progress toward your fitness goals. Whether your preference is for low-impact or high-intensity exercises, carving out a short daily workout session is achievable with the right mindset and motivation. The key is to get started and enjoy the benefits of improved physical fitness and well-being.

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