Finding enough time to do a complete workout can be a struggle in today’s busy world. On the other hand, even a 10-minute long quick workout can considerably improve your mental health, wellbeing and physical fitness. Therefore, here is an extensive guide concerning how to incorporate an efficient quick workout routine in your daily schedule as well as some tips and hacks to make it successful
Why are they called Quick workouts?
Quick workouts are ideal for people who have little time available to them. They will keep you active, keep your spirits up and help you maintain a fit body without taking away much of your time at all. Short bursts of exercise (especially when done consistently). I manage to squeeze in at least 10 minutes every day. Here’s a simple yet effective 10-minute workout routine that you can do anywhere, without any equipment:
Warm up (1 minute)
- Jumping Jacks: Start with 30 seconds of jumping jacks to get your heart rate up.
- Arm Circles: Follow with 30 seconds of arm circles to loosen up your shoulders.
Circuit (8 minutes)
- Squats (1 minute): Stand with your feet shoulder-width apart and lower your body as if sitting in a chair. Keep your back straight and knees over your toes.
- Push-Ups (1 minute): Place your hands shoulder-width apart on the floor and lower your body until your chest nearly touches the ground. Push back up to the starting position.
- Plank (1 minute): Hold a plank position with your elbows on the ground and your body in a straight line from head to heels.
- Lunges (1 minute): Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Return to the starting position and switch legs.
- Mountain Climbers (1 minute): Start in a plank position and quickly alternate bringing your knees to your chest.
- Bicycle Crunches (1 minute): Lie on your back, lift your legs, and alternate bringing your elbows to the opposite knee in a cycling motion.
- High Knees (1 minute): Run in place, bringing your knees up to your chest as high as possible.
- Burpees (1 minute): From a standing position, drop into a squat, kick your feet back into a plank, return to the squat, and jump up.
Cool Down (1 minute)
Stretching: Spend the last minute stretching your major muscle groups to help with recovery and flexibility.
Tips and Hacks for a Successful Quick Workout
- Consistency is Key: Aim to do this routine at least three times a week. Consistency will help you see results faster.
- Modify as Needed: If any exercise feels too challenging, modify it to suit your fitness level. For example, do push-ups on your knees or hold a plank for a shorter duration.
- Stay Hydrated: Drink water before and after your workout to stay hydrated.
- Use a Timer: Set a timer for each exercise to keep track of your workout and ensure you’re not cutting any corners.
- Mix It Up: To keep things interesting, switch up the exercises every few weeks. This will also help target different muscle groups and prevent boredom.
- Listen to Your Body: Pay attention to how your body feels during and after the workout. If you experience any pain or discomfort, stop and rest.
