Last Updated on August 26, 2022 by TJ Daniels, Certified Personal Trainer
You may find that you are struggling to incorporate exercise into your daily routine due to a hectic schedule, however, you don’t have to forego exercise completely.
Exercise is something that is essential as it contributes a tremendous amount to a healthy lifestyle.
10-minute workouts are a great way to incorporate exercise into your daily routine without having to sacrifice your current commitments.
The great thing about short workouts is that they can have a huge impact on your health over time and contribute so much to your fitness journey.
Whether you have a specific fitness goal in mind or are wanting to adopt a healthier lifestyle, we’ve gathered everything you need to know about 10-minute workouts from their various benefits as well as workout instructions, so you can make the most from the short amount of time.
Can 10-Minute Workouts Be Done? Are They Helpful?
Before we delve into the 10-minute workout instructions, it’s crucial to understand whether 10-minute workouts can be done and if they can, whether they are helpful.
The great thing about 10-minute workouts is that they are completely doable regardless of your schedule.
Whether you have a family or lead a hectic work schedule, 10-minute workouts can be fitted into any regime to ensure that you are getting your exercise slot in for the day.
But are 10-minute workouts helpful or effective? The great thing about them is that they can have all sorts of positive effects on your health, especially in the long term.
Not only do 10-minute workouts encourage you to incorporate exercise into your life, but they can also help you to build and tone muscles over time, as well as, contribute to burning calories.
There are no specific rules as to what exercise you should do for the 10 minutes either.
You can come up with your own weekly routine that allows you to work various parts of your body, or perhaps you want to go for a short walk or run.
Whatever you decide, you can customize your 10-minute workout to suit your fitness goals and your fitness level.
How Intense Are 10-Minute Workouts?
The intensity of 10-minute workouts is another thing that depends on what workout you do as well as your own fitness level.
It’s important to be honest with yourself when it comes to figuring out where you are in your fitness journey as you should make sure that you are not straining yourself.
However, if you want to have an intense workout, then exercising with gym equipment such as weights will ensure that the muscles you want to focus on are thoroughly worked.
You’ll find that the more that you do your 10-minute workouts, the more that you will improve and be able to do more repeats of your activities.
For example, if you choose running as your activity, you’ll find that you will be running for longer distances the more that you do them.
If you decide to do weightlifting, you may be able to lift heavier weights with time or repeat lighter weights more within the 10 minutes.
Now that you know that 10-minute workouts are enough to make a significant difference over time, you may be wondering what kind of workout you should do to ensure that you are making the most out of the short time.
In this section, we’ll be delving into a 10-minute workout that is going to work out the major muscle groups, while ensuring that you are burning as many calories as possible.
You may find that you are not able to complete the below workout or struggle a bit at first, but over time, this will become incredibly easy for you.
Before you begin, make sure that you have the following equipment:
- Running shoes
- Workout clothes
If you have not warmed up beforehand, you can repeat the first two sections to fully warm up your body. This will help to avoid injury or strain in your muscles.
Without further ado, here is the 10-minute workout that is going to work out your body and make the most from the short amount of time.
The time that you need to spend on each activity will be listed first, and then the total time will be provided in brackets, so you can see how the time is split up.
20 Seconds (20 seconds)
Spend the first 20 seconds either walking or running.
10 Seconds (30 Seconds)
Now slow down or stop for 10 seconds.
20 Seconds (50 seconds)
Run or walk as fast as possible for 20 seconds.
10 Seconds (1 minute)
Now slow down or stop for 10 seconds.
3 Minutes (4 minutes)
Repeat the last two instructions six times.
1 Minute (5 minutes)
Rest for one minute.
20 Seconds (5 Minutes 20 Seconds)
Complete either lunges, push-ups, sit-ups, or squats for 20 seconds.
10 Seconds (5 Minutes 30 Seconds)
Rest for 10 seconds.
3 Minutes 30 Seconds (9 Minutes)
Repeat the last two instructions seven times until you reach 9 minutes.
1 Minute (10 Minutes)
Rest for the final minute.
Frequently Asked Questions
Will Working Out 10 Minutes A Day Make A Difference?
Believe it or not, working out for 10 minutes a day can make a huge difference and provide you with many health benefits.
This is because you are constantly engaging your muscles no matter what exercise you do. This makes it a great option for those who lead busy lives and struggle to fit in exercise with their daily routine.
Will A 10-Minute Workout Build Muscle?
Although it may take a long time, working out for 10 minutes using weights and over gym equipment can help build and tone muscles.
This is especially effective when you are changing your exercise regularly to challenge yourself and your body. If you are seeking to gain muscle quickly, then you will have to partake in longer exercise regimes.
How Many Calories Do You Burn Working Out For 10 Minutes?
When it comes to burning calories during your workouts, the amount that you will burn can differ depending on your current weight and what kind of exercise you are doing.
Here is a list of exercises and the average number of calories that you will burn after 10 minutes:
- Aerobics classes, such as step aerobics or Zumba: 100 calories
- Ashtanga yoga: 46 calories
- Biking between 12-14 mph: 38 calories
- Biking on a stationary bike: 66 calories
- Bikram yoga: 37 calories
- Dancing: 66 calories
- Elliptical: 78 calories
- Jumping rope: 130 calories
- Jumping on a trampoline: 37 calories
- Light yoga: 28 calories
- Pilates: 28 calories
- Rock climbing: 122 calories
- Rowing machine: 85 calories
- Running: 85 calories
- Step machine: 66 calories
- Swimming: 121 calories
- Tennis: 78 calories
- Walking: 50 calories
- Weightlifting: 45 calories
In conclusion, 10-minute workouts can make a huge difference over a long period of time.
While you won’t see the effects of short workouts right away, they are a great way of easing you into a healthy lifestyle and encouraging you to exercise regularly.
Whether you simply want to go for a run or use gym equipment for a short period of time, you’ll be able to feel the benefits of working out without having to overdo it.
This will help to prevent injury, while also remaining a suitable choice for those leading busy and hectic lifestyles.
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