I don’t have time to work out!!
How many times have you said that – honestly? Probably close to 100% of people who don’t work out, but wish they did, say that at least once a week…” Yeah, I’d love to work out, but I just don’t have the time!”
Great excuse – life is busy! Who is going to argue with you about that?
We will!
10 minutes! Indeed you have 10 minutes to invest in your health, self-esteem, and fitness goals.
Did you know that just 10 minutes of exercise a day can actually make a drastic difference in your mood, energy, metabolism, and weight loss goals?
It’s true! And don’t argue with us! You have 10 minutes… and you can do an amazingly effective 10-minute workout at home while watching TV… So your “no time” excuse is officially out the window here, OK?
Now that we agree you have the time to take our advice and pump up that heart rate, build some muscle mass and invest in a better you – at home in just 10 minutes a day – let’s discuss exactly how you will do this…
The Best 10 Minute Workout
This simple workout is easy for beginners but still effective for those who may be more skilled in the exercise department. If that applies to you, just aim to do more reps, more rounds, and in less time. You will still feel the burn in all the right ways!
Chair Dips
Sit on the edge of a sturdy chair with your hands, grabbing the chair next to your hips. Slide your bottom off the edge and use your arm strength to dip yourself down until your elbows are bent at 90 degrees, then push back up and lockout your arms.
Modified Push-Ups
Get into the classic push-up position, but then let your knees drop for extra support. Place your hands just outside of your shoulders, and then push yourself up.
Pretty self-explanatory, really. The goal here is to keep your core flat and flexed for each push-up, and don’t put your butt up in the air – that takes the pressure off and is cheating!
Squats
Stand with your feet hip-width apart and your hands straight out in front of you (like a toddler about to catch a ball).
Squat down until your knees are bent at less than 90 degrees (meaning your butt is now lower than your knees). Stand up until your legs are fully straightened, and then repeat.
V-ups
This is a modification to the classic sit-up, which is actually much friendlier on your back and spine! Lay flat on your back with your hands to your sides, legs straight, and feet touching. Then sit up, lifting your feet and hands into the air.
Imagine you are trying to make a “V” with your body – your head and feet are the tops of the V, and your rear end is the bottom. Keep your core tight and your back straight. Hold this position for 15 seconds, and then repeat.
Planks
Lay flat on your stomach, and then prop yourself up on your forearms. Lift your knees up so that your toes and forearms are all that are supporting your body. Focus on keeping your body in a flat plank.
Flex your abs so your back doesn’t dip down, and your booty doesn’t stick up in the air. Hold this pose for 10-15 seconds. Rest for a second, and then repeat.
Seriously now – these movements are common and self-explanatory, and they only take 10 minutes a day. There really are no excuses here!
Perform the exercise 10 times until you finish the list, then go back to movement number one and work your way through the list again. Aim for 3 rounds for a total output of 30 reps for each movement.
As your strength increases, you can aim to do more reps in the same amount of time, increasing your cardio!
Now, let’s just be honest and admit that we all go home after a busy day and plop in front of the TV for at least 1 of our favorite shows every night. So following this simple 10-minute exercise routine can always fit into your day.
However, if you are finding yourself too sore at first, go ahead and do an every-other-day routine for a while until your body adapts. Chances are, in just a week or two, you’ll start to feel improvements in your stamina and even increases in your strength, then step it up to every day to increase your results!