“Can You Really Get a Workout in 10 Minutes?”
Lack of time seems to always be the excuse as to why we can’t make it to the gym, but with all these get fit quick gimmicks, is it really possible to squeeze in a productive workout in less then 15 minutes?
Some trainers believe that while short mini-workouts can be effective, they should be done on a supplemental basis when you can’t get a good 45min-1hr in the gym. While others, such as Dr. Tabata, insist on the superiority of short, high intensity workout intervals. First and foremost, it’s always a matter of preference. Short high intensity intervals aren’t for everyone, many people like the steadiness of slow and steady workout sessions. If you’re uncomfortable in your workout sessions, no amount of scientific research proving a workout’s effectiveness is going to matter much. But at the same time, sometimes you have to go out of your comfort zone to see what works for you. I’m not a fan of weightlifting point blank. I’ve tried it, learned the proper way to do it and even gained a lot of muscle from doing it but it’s not something I enjoy enough to put it into my regular workout routine. My point is, you won’t know what your uncomfortable with until you’ve given yourself enough time to actually learn the ins and outs of the specific workout.
Check out the article insert below from a Equinox trainer in NY for a few mini workout routines to try out the next time you have ten free minutes.
“It’s my opinion that a 10-minute workout is feasible,” says Josh Stolz, a Tier 4 trainer based in Columbus Circle. “I wouldn’t recommend it as an everyday alternative to a full workout, but an intense bout of exercise – especially strength or power endurance exercises – will give you the most benefits in ten minutes.”
Just make sure your fast is furious – keeping your heart rate up during the workout will help keep your metabolism elevated for up to 36 hours post-session, which means you’ll burn more calories at rest. The goal, says Stolz, “is to work as close to your max as possible, between 90 and 95 percent. Those ten minutes have to be all-out.”
Try these mini-routines, designed by Stolz. For weighted exercises, he says, choose a weight with which you can maintain proper form throughout the set but will feel super-heavy when you’re finished.
Repeat the following sequence for 4 minutes:
1. 30 seconds of burpee pull-ups
2. 30 seconds of squats
Rest for 1 minute, then repeat the following sequence for 4 minutes:
1. 30 seconds of front squat push presses (holding dumbbells with an overhand grip at shoulder height, knuckles resting against shoulders, squat, and as you rise up, use momentum to press overhead)
2. 30 seconds of box jumps (choose a box height of 12 to 16 inches to start; work your way up to 20 to 24 inches)
Aim to complete this sequence every 2 minutes for 10 minutes straight:
1. 10 push-ups
2. 10 heavy medicine ball slams
3. 120 meters on a rowing machine.
Complete one rep of each exercise (that’s one set), and complete one set every 30 seconds for 10 minutes.
Dead lift: Stand with feet hip-width apart, knees slightly bent, holding dumbbells in front of body, palms facing thighs. Arch back slightly and engage core, then hinge forward at the hips, slowly lowering torso until almost parallel to the floor, arms hanging straight. Push hips forward to return to standing while pulling the dumbbells to waist, bending elbows to the side. Return to start.
Snatch: Grab a dumbbell with an overhand grip. With feet shoulder-width apart, bend at the hips and squat down until arm is straight, keeping a slight arch in the back. Drive heels into the floor and in a single movement, bend elbow and thrust dumbbell up to the ceiling, rotating and straightening forearm so that palm is facing the ceiling and hips are pushed forward.
Overhead Squat: Stand with feet shoulder-width apart and hold a dumbbell in each hand overhead, arms completely straight. Squat until thighs are parallel to floor, keeping arms straight and torso upright.”
- http://www.forbes.com/sites/davidtao/2013/04/05/how-short-and-intense-workouts-changed-fitness-for-everyone (Forbes.com)
- The 4 Minute Key to the Fountain of Youth (unspokencures.com)
- Re: Strength vs. Cardio (vigourandvitality.wordpress.com)
- 3 Odd Bodyweight Exercises you Need in Your Workout Routine NOW. (epicahealth.com)
- Can You Really Cram a Full Workout Into 4 Minutes? (news.health.com)