Lack of time is often our biggest excuse for not sticking to an exercise routine. People have a tendency to think that doing things the “right” way and getting results involves a gym membership, equipment, and lots of time. In reality, the only thing you need to start making a difference in your body is 10 minutes. Ten minutes a day is ample time to make an impact on your health, as long as you’re making the most of it. Here’s how you can turn 10 minutes into an invigorating workout.
Get Your Heart Rate Up
Aerobic exercise (also known as cardio) is what really stimulates and strengthens your heart and lungs and is often the kind of exercise people are missing from their daily routines. A short period of intense energy that gets your heart pumping can increase your metabolism for the rest of the day. Remember, you want to get the most out of 10 minutes, so here are some moves that are very effective at getting your heart rate up:
The good ‘ol jumping jack is a great way to get warmed up. As you do your jumping jacks, make sure to keep your core tight and engaged. Start with your feet together and hands at your sides, then jump both legs out to the side (wider than your hips) while raising your arms overhead. Do as many as you need to start feeling that heart pumping.
To add a bit of extra intensity to jogging in place, take it up a notch by kicking your heels back towards your glutes. Make sure the movement is powered by your hamstrings and not at the feet or ankles. See how you feel after doing this for a minute straight!
Do a typical squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor), then instead of coming up slowly, jump up at the bottom of the squat and extend your arms overhead. Doing 10-15 reps should really make you feel some burn.
Start with your hands and feet on the floor and your hips raised, so your body forms an inverted V. Then, lower your shoulders and glide your chest forward and up, bringing it between your hands. Reverse the move by bringing hips back up, and then repeat.
Cool Down With Yoga
You can use Yoga as a warm-up or a way to relax after some of the more vigorous moves. Yoga will help stretch your muscles, improve your posture, and keep you limber. Yoga gear is also very easy to transport, so you can take it with you when you’re on the go.
Downward Facing Dog
There’s a reason for the popularity of this move, and that’s because it provides a great stretch. Once on all fours with hands and knees shoulder-and-hips-width apart, you’ll walk forward on your hands, keeping your feet planted. Press your hips upward while keeping your knees slightly bent.
By doing this move, you’ll benefit from a full body stretch that also relieves backache.
Start in warrior pose (without lunging), then bend to touch the inside of your right foot with the outside of your right hand, while reaching up to the ceiling with your left hand. To stretch your back, look upward and past your left hand. Be sure to alternate sides.
This standing pose works to tone and strengthen the body, and will also help you build endurance!
Stand with your feet together; on an inhale raise your arms above your head. On an exhale, bend your knees and bring your thighs as parallel to the floor as they can get, as though you’re sitting in the air with your arms raised. Your knees will stick out slightly over your feet.
By using diverse exercises that sustain an elevated heart rate and increase your flexibility and muscle tone, you can make a big difference in your overall health. You can mix up your routine by focusing more on sustaining your heart rate on some days, or if you’re feeling sore, you can spend more time on yoga. One of the benefits of your own workout is listening to your body, so make sure you cater to your individual needs.
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