Are you too busy to exercise or don’t have enough time to work out? Can’t fit a workout session in between long hours of work?
Well, the most important thing before starting an exercise regime is to decide to do it. The key to begin the journey is to get motivated, and once you have decided to do it then you can choose to start with a quick workout that doesn’t consume all of your time. Enters – 10-minutes workouts – they are a big trade in the fitness world.
According to the American Heart Association, a person should get at least two and a half hours of moderate exercise of 75 minutes of intense exercise in a week. However, due to packed schedules and whatnot, people find it difficult to incorporate a workout into their daily life. Hence, the micro workouts – designed to help those people stay fit who hardly get enough exercise. Studies have shown that even short bursts of intense activity can yield many health benefits.
Benefits Of 10-Minute Workouts
Dr. Rimmi Verma, Ortho and Sports Physiotherapist (Gold medallist), Sujok therapist. AXIS Hospital explained, “For beginners, an introductory workout should target overall fitness without being too intense. The idea is to boost health without demotivating a newcomer. This workout is the perfect way to kick-off your day without taking too much of your time or any need for special equipment.”
Make sure to take 15-20 second breaks between each exercise.
Begin with 30 seconds of jumping jacks. This exercise is a good first move as it gets your heart pumping and blood moving. Try to jump to the beats of a song to feel motivated.
Follow that by 30 seconds of push-ups. If it is intimidating as a first-timer, you can start by resting on your knees instead of your toes. Make sure to bring your entire body to the ground.
Now, you should do 1 minute of mountain climbing. This exercise is a great cardio move for the whole body, but especially strengthens the core and the arms.
One minute of alternating jumping jacks follow this. For this, begin in a lunge position, then jump up and switch legs to land in a lunge on the opposite side. Move arms along with leg switches.
Finally, 30 seconds of squats help to strengthen the glutes and the thighs.
Repeat the 5 exercises twice for a workout that targets the body as a whole and is the perfect difficulty level for a beginner.