The number one reason people give up on training programs or going to the gym is because they are not seeing results.
This can hurt you in the long run, not only for your health but for any fitness gains you might have been making. The number one reason people give up on training programs or going to the gym is because they are not seeing results. But they never tend to look at why they aren’t getting results. Even if you are using a personal trainer, seeing results has more to do with you than anyone else because your sleep, mood, nutrition, and what kind of day your having can affect your workouts.
It’s Easy to Make Excuses
The biggest problem is that when we use the excuse of not having any time, we still are able to watch TV, check our email, go on Facebook or other useless time consuming things. If you take time away from Facebook or TV you can find even just 10 minutes for a quick workout that will continue to help with your results. You will be able to find a lot more time than that when you really look at the activities of a given day. Just don’t let yourself get into the habit of using this excuse because it will haunt you for the rest of your life.
Once you find the time, here is a great 10 minute workout you can do anywhere: at your house, in the office, in the park or playground. All you need is space and the willingness to put in a hard 10 minutes, and you will need a stop watch but if you own a cell phone you also own a stop watch.
This program works both your cardio and your strength so it’s a two for one deal. The actual work time is 3 minutes of 6 different exercises (30 seconds of each exercise), a break of 2-4 minutes then do the circuit all over again.
The goal is to do as many repetitions as possible for each 30 second exercise, once you get good at these movements and feel stronger, take less rest in-between each set.
Here is an example of a 10 minute High Intensity workout:
1. Burpees (30 seconds as hard as you can)
2. Pushups (30 seconds as hard as you can)
3. Mountain Climbers (30 seconds as hard as you can)
4. Bodyweight Squats (30 seconds as hard as you can)
5. Jumping Jacks (30 seconds as hard as you can)
6. Split Jumps (30 seconds as hard as you can)
Take a 2-4 minute break and repeat once more. Remember to do 30 seconds and then switch to the next exercise right away.
You can substitute any bodyweight exercise you want into any of the positions to continuously change up the workout. Make sure that you work the full body and don’t choose exercises that only work upper or lower body.
Working out your lower body can help with your upper body strength and vice versa.
Each time you do this workout, try to increase the amount of repetitions you do in 30 seconds for each exercise.
If six exercises is too much work to start with, you can use just four exercises that will only be 2 minutes of work time and do that three times. An example of that workout will look like this:
1. Burpees (30 seconds as hard as you can)
2. Mountain Climbers (30 seconds as hard as you can)
3. Bodyweight Squats (30 seconds as hard as you can)
4. Pushups (30 seconds as hard as you can)
Take a 1-2 minute break between sets and repeat this 2 more times for a total of 3 sets still within a 10 minute time frame.
There is a lot that you can do with this kind of workout. You can tailor it to upcoming fitness events you are doing or sporting events. We all can find 10 minutes in our day no matter how busy it is; yes it may mean sacrificing watching your newsfeed on Facebook.
Or do one of the work sets during the commercials of your favorite TV show and rest while the show is going on. Do this throughout the entire half hour time frame because there is time for more rest in between work sets.
Choose what works best for your schedule but always find time for your health, there is always something much less important that we do at any given time where we could spare 10 minutes for a healthier life. Also, read these 5 Reasons You Should Work Out Regularly.
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