- Study Finds 10 Minutes of Exercise Is All You Need
- The evolution of exercise
- Short workouts vs. long workouts
- The study
- The 10 minute transformation
- Proof that 10 minutes is all you need
- Make the most of those 10 minutes
- A 10 minute workout you can do anywhere
- Get Fit Fast: 10-Minute Workout
- 10-Minute Total-Body Toning Workout
- 10-minute home toning workout
- The 10-minute toning workout
- The Workout: 10 minutes total
- 10 Minute Full Body Workout for Women
- The Basic Squat – 10 times
- Wide Leg Open Toe Squat – 10 times
- Bicep Curl – 10 times
- Side Extension – 10 times
- Criss Cross Ab Crunch
- The 10-Minute Workouts Fitness Gurus Swear By
- Kait Hurley
- Erica Hood
- Tara Mobasseri
- Lauren Kleban
- Jules Hunt
- Try this 10-minute, full-body workout
Study Finds 10 Minutes of Exercise Is All You Need
The benefits of physical activity are numerous, and in fact, getting regular exercise is one of the best things you can do for your health. But when you live a busy life (which we all do), setting aside an hour a day seems impossible. Sometimes even a 30 minute workout just isn’t feasible.
If you’re incredibly short on time, here’s some incredible news: There is overwhelming evidence that exercising for even 10 minutes a day can make a huge difference in your health and fitness level.
The evolution of exercise
How much exercise do you really need? | Fizkes/iStock/Getty Images
If it seems you’ve been given different exercise advice throughout your life, you’re not wrong. Determining the minimal dose of exercise to recommend to the public is no easy task, especially since we are all so different. But there was a time when no one ever would have believed that a 10 minute workout could make a difference.
Short workouts vs. long workouts
Longer workouts aren’t necessarily better than shorter ones. | Lzf/iStock/Getty Images
There is an ongoing debate on the effectiveness of short workouts and whether or not longer is better.
We do know that short bursts of high intensity interval training can be more effective than 45 minutes of moderate cardio, but longer workouts can help us build endurance.
Ideally, we could do both — a couple of lengthy sweat sessions every week mixed in with a couple of short workouts leads to long-term fitness.
But many of us simply don’t have the time for long gym sessions. And the good news is, thanks to the popularity of HIIT workouts, we really don’t need them to be fit.
This new research study might change the way you view your workouts. | istockphotoluis/iStock/Getty Images
A team of researchers published the results of their study in the Journal of the American Medical Association. For the study, 464 postmenopausal women participated, none of whom were exercising beforehand.
The women were assigned to four groups: the control group that stayed sedentary, a light exercise group that averaged 72 minutes of exercise per week, a moderate exercise group, and a high exercise group.
The researchers were pleased to see that the women in the light exercise group increased their peak oxygen consumption levels by 4.2%. They also reported feeling better and breathing easier.
The 10 minute transformation
Don’t stress over the timer on the treadmill. | G-stockstudio/iStock/Getty Images
While the study indicates that a 10 minute workout is good for our health, there’s still the matter of our waistlines. After all, the majority of us workout so that we’ll look good, not just feel good.
Luckily, it seems that 10 minutes of daily exercise can also help you lose weight or maintain a healthy BMI. Prevention magazine even crafted a program called Fit in 10 that offers 10 minute workouts and healthy 10 minute recipes, and it has proven to be very effective.
Proof that 10 minutes is all you need
The quality of your workout should be your focus. | Jacob Ammentorp Lund/iStock/Getty Images
Despite the mounting evidence, it can be difficult to believe that anyone could get into shape in just 10 minutes a day. But it happens.
Renata Zajac lost 12 pounds and 17 inches in a mere eight weeks just by cleaning up her diet and doing 10 minute workouts.
In addition to dropping weight quickly, Zajac noticed she was able to run up the subway stairs faster and felt more confident walking into work meetings.
Make the most of those 10 minutes
You can work up quite a sweat in just 10 minutes. | Funduck/iStock/Getty Images
While it’s true that any exercise is better than none, if you’re hoping to lose a few pounds or get into better shape, you’ve got to make the most of your time. That’s why HIIT workouts are so effective — they often work several major muscle groups at once. Plus, they tap into your body’s reserves of fat, which elevates your metabolism for hours.
A 10 minute workout you can do anywhere
You can sneak this quick workout into your busy day. | Ammentorp Photography/iStock/Getty Images
Not only are 10 minute workouts effective, but in some cases, you don’t need any equipment or room to complete them. Ben Greenfield, fitness and triathlon expert, recommends completing these moves three times:
- 50 jumping jacks
- 15 body weight squats
- 15 push-ups (on your knees is fine)
- 15 reverse lunges per side
- 15 tricep dips (using a chair or bench)
Try doing this workout every morning and see if you notice a difference in a couple of weeks. Your results might surprise you.
Get Fit Fast: 10-Minute Workout
Sculpt a lean, toned body in just 5 moves
No time is no excuse for skipping your workout. If you can spare 10 minutes, you can fit in an effective cardio and strength session—in just five moves—to keep seeing results!
You'll need: A set of dumbbells (try between 5-15 pounds, depending on your fitness level).
Workout details: Do 1 set of the prescribed number of reps for each exercise in succession, without rest between moves. Once you've completed all five moves, repeat the entire circuit 1 more time for one serious 10-minute sweat session.
Stand with feet together, holding dumbbells. Step your right leg back into a reverse lunge as you reach the weights down on either side of your left foot.
Step your right foot back in to your left and return to standing as you perform a biceps curl, and then press the weights overhead into a shoulder press, rotating your palms away from you. That's one rep. Repeat with the left leg and continue alternating for a total of 20 reps.
Start on the floor in the top of a pushup position. Bend your left knee and bring it to the outside of your left elbow. Quickly step your left foot back and repeat with the right leg. ‘Run’ your legs, alternating sides each time, for 20 reps.
Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together.
Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up. Repeat 20 times.
Stand with feet together, arms by your sides. Quickly turn your body to your right, jumping into a lunge, landing with your right leg forward and both arms extended overhead, palms facing in. Make sure you push your hips back and keep your right knee behind or in line with your toes.
Jump both feet back together and return to your start position, and then quickly jump into a lunge to the left. Alternate sides each time, as quickly as you can with good form, 20 times total.
Start in standard pushup position and move your right hand a few inches forward and your left hand a few inches back. Stack your left leg on top of your right, left toe pointed.
Lower into a pushup as you lift your left leg up slightly (opening your leg to the side about 25 degrees), and then squeeze your inner thighs to lower your left leg as you push back up to start.
If it’s too tough to do with straight legs, do it on your knees with your hands in the split position until you're ready for more. Do 5 reps in a row and then switch sides for 5 more reps.
10-Minute Total-Body Toning Workout
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Get fit on a busy schedule
Think you don't have enough time for a good workout? Before you skip it, ask yourself if you can spare just 10 minutes. That's all you need to work your major muscle groups and get your heart pumping, says Tara Zimliki, a certified personal trainer and owner of Tara's Bootcamp in Branchburg, New Jersey. Although she usually recommends exercising for 30 to 45 minutes 5 days a week, she says that a focused 10-minute workout can help make you stronger and burn calories. For this workout from The List Maker's Get Healthy Guide, you'll need a pair of 3- to 5-pound hand weights. Watch the clock as you perform the following moves, completing as many of each as you can in 1 minute. If you have 20 or 30 minutes—even if it's split into 10-minute segments throughout the day—by all means, do two or three sets, Zimliki says.
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1. Warm up
Start by marching in place for 30 seconds and going into a light jog for 30 seconds, which will help rush blood to your muscles and get you ready to work out.
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2. Push-up with a side plank
Do full push-ups with your hands a little wider than your shoulders and your legs straight behind you, or modified push-ups by keeping your knees bent and your ankles crossed. With your abs pulled in and your body in a straight line, lower yourself down and up.
After you come up from each push-up, do a side plank. Turn your body to lie on one side with your knees bent and one leg resting on top of the other.
With your elbow under your shoulder, tighten your abs and push your hip off the floor, keeping your bottom knee on the floor, and hold for a second before releasing. Alternate sides after each push-up.
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3. Front lunge with chest flies
With a 3- to 5-pound hand weight in each hand, step forward with one leg, bending at the knee. Drop your back leg down until your knee almost touches the ground. Be sure that the knee of your front leg doesn't go past your foot.
At the same time as you step into the lunge, lift your weights out to the sides with your palms facing forward. Then push back into a standing position as you press your hands forward to complete the chest fly.
Alternate legs as you do the flies.
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4. Backward lunge with a triceps kickback
Still holding the hand weights, take a large step backward, dropping your back leg until your knee almost touches the floor. Make sure that your front knee doesn't go past your foot.
Keep your arms bent and your elbows close to your body. As you come up from the lunge, straighten your arms behind you for a triceps kickback.
Then return your arms to the starting position before lunging again.
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5. Squats and overhead shoulders
Stand with your feet shoulder-width apart, holding the weights at your shoulders. Bend your knees and lower yourself until your thighs are parallel to the floor, as though you're about to sit in a chair.
Make sure that your knees don't go past your feet. Then push through your heels and stand up, straightening your arms and clinking the weights together when they're above your head.
Lower your arms back to shoulder height and repeat.
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6. Jump squats
Without your weights, squat down and push yourself up into a jump, landing back on your feet before lowering into a squat again. To help keep your balance, Zimliki suggests holding your fists in front of you.
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7. Pilé Squats
Stand with your legs a little farther than shoulder-width apart and your feet in a V position. Lower your butt toward the floor as you do for a regular squat, then explode up into a jump. Repeat.
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8. The plank
Lie facedown on the floor, then prop yourself on your toes and your elbows, keeping your body in a straight line from your ankles to your head and pulling your abdominal muscles as tight as possible. Hold this position for a full minute.
(Going longer than that can put too much stress on your back, Zimliki says). If you can't stay in this position for 60 seconds, go as long as you can, then take a short break before repeating. Gradually work up to 1 minute straight.
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This is an advanced move, so Zimliki recommends doing it for 30 seconds rather than a full minute. Lie flat on your back, putting a small rolled-up towel under your lower back if necessary for support.
Straighten your arms above your head and tighten your abdominal muscles. Then lift your arms and your legs at the same time, keeping them straight, and touch them where they meet above your body. Lower them and repeat.
To make it easier, keep your legs straight up in the air and move your arms toward your legs, Zimliki says.
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10. Cool down
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- Total-Body Toning Workouts
10-minute home toning workout
Firm up your bum, abs, legs and arms with this 10-minute home toning workout.
You'll need a resistance band (also called an exercise band) for some of the exercises.
If you don't have one, you can use bottles of water or other weighted objects.
This toning exercise routine counts towards your recommended weekly activity target for strength.
Before you begin, warm up with this 6-minute warm-up.
Afterwards, cool down with a 5-minute stretch.
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor.
Bend at your elbows, lowering your chest down, no lower than 5cm from the floor. Push back up and repeat.
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor.
Bend your arms at your elbows, lowering your chest until it's 5cm above the floor and your elbows reach 90 degrees.
Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body.
To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up, but don't lock the elbows.
For more of a challenge, rest your hands on a stable bench or step.
Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level.
Without lifting your shoulders, slowly extend your arms above your head until they come together, and then widen the hand grip as you return your arms to their starting position.
Get into position by putting your right foot forward. Place the resistance band under the right foot and hold onto both ends.
As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable.
Slowly return to the starting position and repeat.
Standing tall with feet hip-width apart, place the resistance band under 1 foot, or 2 for more of a challenge. Keep your stomach flat and squeeze your bum.
Hold the band with arms straight and by your sides, and palms facing out.
Slowly bend from the elbow, raising your fists to your shoulders, keeping your elbows tucked in.
Slowly lower the band down and repeat.
Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum.
Hold the band in each hand, palms facing in, and arms straight by your sides.
Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders.
Slowly lower and repeat.
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.
Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor.
Keep your back straight and don't let your knees extend over your toes.
Stand in a split stance, with your right leg forward and left right back. Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles.
Keeping the weight on your heels, push back up to starting position.
Keep your back straight and don't let your knees extend over your toes.
Lie down on your back, knees bent and hands behind your ears.
Keeping your lower back pressed into the floor, raise your shoulder blades no more than 7.5cm off the floor and slowly lower down.
Don't tuck your neck into your chest as you rise, and don't use your hands to pull your neck up.
Lie down on your chest and place your hands by your temples, or extended out in front for more of a challenge.
Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 7.5cm and slowly lower down.
Keep a long neck and look down as you perform the exercise.
Now cool down with this 5-minute stretch and cool-down routine.
The 10-minute toning workout
Home Best You Workout Routines
Source: Best Health Magazine, January/February 2012
This simple workout’you’ll need only a three- to eight-pound pair of dumbbells and an exercise mat’is designed to strengthen and shape your arms, chest, abs, back, thighs, glutes, hips and legs.
Use it as a backup when your schedule doesn’t allow for something longer.
Bonus:If you do these toning moves without taking a break between each one, you’ll get your heart rate up, too, which helps make your heart and lungs stronger.
Throughout the week, rev up your overall fitness by combining this resistance-focused routine with faster-paced cardio workouts. (Try 10-minute cardio workouts).
Before: Warm up 2 minutes. For the first minute, keep arms moving while you walk briskly around the room or march in place. For the second, do basic squats: Stand with legs hip-width apart and bend knees, pretending to sit down into a chair. Keep knees aligned over ankles. Return to standing and repeat.
During: Gauge intensity. Use a stopwatch, the timer on your phone or a clock with a second hand to keep track of the time. Your working muscles should feel ready for a change by the end of each 30-second segment.
Customize moves to your needs. Some of the exercises have easier or more challenging options.
After: Cool down and stretch. For the last two minutes, walk slowly around the room and stretch the major muscles you’ve just worked.
The Workout: 10 minutes total
1. Warm-up: 2 minutes
2. Balancing Sequence: 2 minutes
Balancing horizontal rows (30 seconds) Works: Back and glutes
Stand with feet hip-width apart and hold dumbbells. Balance on left leg while lifting right leg directly behind you, squeezing glutes. Hinge forward from waist with straight arms reaching down toward the floor and palms facing back. ‘Row’ arms up and out to about 90 degrees, elbows pointing up. Return to start and repeat, balancing on right leg.
Push-ups (30 seconds) Works: Arms, shoulders, chest and abs
Put down dumbbells. Get on mat in a push-up position with hands aligned under shoulders, but placed a little wider than shoulder-width apart. Either balance on your knees, keeping abs tight, or, for more of ‘a challenge, balance on your toes, with legs straight and knees off mat. Repeat as often as possible in 30 seconds, but in a controlled motion.
Now do this sequence again.
3. Lunge Sequence: 2 minutes
Cross-back curtsy lunges (30 seconds)Works: Shoulders, legs and hips
Stand with feet hip-width apart, holding dumbbells and with palms facing back. Cross your right leg behind and over to your left side ( a curtsy) as you raise straight arms in front to chest height. Return to starting position and repeat with left leg crossing behind.
Squats with bicep curls (30 seconds)Works: Thighs, glutes and biceps
Stand with feet hip-width apart. Take two seconds to sit down into ‘a squat while bending arms upward to shoulders (bicep curl); then another two seconds to stand up while lowering and straightening arms. Repeat.
Now do this sequence again.
4. Side Plank Sequence: 2 minutes (no dumbbells)
Side plank with hip drop (30 seconds)Works: Abs and back
Lie on your right side, then balance on right forearm and side of right foot, hips off floor, legs straight. Rest left arm along body. Slowly lower right hip toward floor. Raise hip; repeat. Easier option: Omit hip drop.
Crunches (30 seconds)Works: Abs
Lie on your back with knees bent, feet flat on floor and fingers touching lightly behind head. Use abs to lift head and shoulders; hold for three seconds, then lower to starting postion. Repeat. Now do this sequence again, switching to left side for side plank.
5. Cool-down: 2 minutes
This article was originally titled “Resolve to: Get stronger” in the January/February 2012 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!
Originally Published on sitename.com
10 Minute Full Body Workout for Women
As a private weight loss coach for many successful women, I love getting my clients the biggest bang for their workout buck.
And that’s why a full body workout for women can be done quickly and effectively are so popular among my clients.
If you’re trying to get back into a workout routine, a long workout can feel intimidating or a burden. If you’re short on time, a long workout can feel a chore!
Enter the full body 10-minute workout that will leave you feeling tightened and toned all day long. I recommend doing this workout every other day to allow your muscles to recover. Here are the exercises, and you’ll repeat the full circuit a total of 3 times. This full body workout for women should take just 10 minutes!
Pre-Workout Tip: be sure to stretch dynamically before doing this or any workout routine. Dynamic stretching is the opposite of holding stretches still, which is done at the end of the workout. At the beginning of the workout, stretch while you are moving.
The Basic Squat – 10 times
The basic squat is the perfect way to start off your workout routine. Not only does this exercise work the lower body and the legs, but it also helps loosen up the hips and gets your body moving. I recommend doing these faster rather than slower so that you’re really moving through these first 10 repetitions. Since we only have 10 minutes, we’ve got to make every rep count!
To do the basic squat, start with your feet open a little bit wider than your hips. Pull your naval in towards your spine to engage your core and protect your low back.
Then bend at the knees and reach your glutes back as if you’re about to sit down on a chair. When you get as low as you can go, press down through your feet (specifically your heels) and press back up to standing.
This works your quads, hamstrings, and glutes. Repeat this 10 times.
Basic Squat: Step 1 Basic Squat: Step 2
Progression: If you want to step it up, you can add in a cardio burst here! You could run in place to get your heart rate up; you could also march in place for lower impact.
Modification: If you’re new to exercise or have joint issues, only lower down into a half squat. Stop when you feel you’re halfway down into a chair and then come back up.
Wide Leg Open Toe Squat – 10 times
This squat is similar to the first one but engages some different muscles and body parts. Keep your feet open a little bit wider than your hips and turn your toes out. By turning your toes out, you’re able to engage the inner thighs during this squat.
Pull your naval in towards your spine and focus on keeping your back straight and upright. Bend the knees out towards the sides, reaching the glutes down (not back above), and then press down through the heels to stand back up to the starting position. Squeeze your glutes at the top.
Repeat this 10 times.
Wide Leg Open Toe Squat: Step 1 Wide Leg Open Toe Squat: Step 2
Progression: After this exercise, you could stay in this position and shuffle in place. Channel your inner athlete here and move your feet very quickly up and down on the floor. Do this for 60 seconds for some added cardio.
Modification: If this wide-legged, open-toe squat is too challenging on your knees, just lower down halfway into the squat instead of all the way.
Bicep Curl – 10 times
Depending on your fitness level, I recommend starting off with 5 lbs. dumbbells and then progressing to 8 lbs. and eventually 10 lbs. over time. Stand up with your knees softly bent and hold the weights down by your sides. Then hug your elbows into your sides and curl your arms up towards your shoulders. Slowly lower your arms all the way back down. Repeat this 10 times.
Bicep Curl: Step 1 Bicep Curl: Step 2
Progression: If this exercise feels too easy for you, progress up to a higher weight and then do this exercise.
Modification: If you’re brand new to exercising, you can alternate arms and do a bicep curl with your right side first. Then switch to your left side.
Side Extension – 10 times
If you’re looking for sleek and toned shoulders, this exercise is for you! Holding the same weights as in the bicep curls, softly bend your knees and hold the weights down by your sides.
Then raise the weights up just as high as your shoulders and out to the sides before lowering them back down. Be sure to pull your shoulders away from your ears rather than hiking them up and engaging your neck muscles.
Repeat this move 10 times.
Modification: If this exercise starts hurting your neck, don’t raise your arms as high as your shoulders. Only lift them up halfway. It’s important to keep your neck this exercise and focus primarily on your shoulders to lift and lower your arms.
Criss Cross Ab Crunch
Now it’s time to lie down – but not for too long! This exercise is all about the mid-section. Lying down on your back, bring your knees up to a table top position. Place your hands behind your head and pull your naval in towards your spine.
Using your head, neck, and chest to curl up; slowly cross your left chest towards your right knee. Then extend your left leg straight out. Switch to then turn towards your left knee and extend out your right leg.
Repeat this for a total of 10 times for each side.
Keep your elbows wide and your chest lifted for this exercise. Also, be sure to keep your hands behind your head to help support your neck.
Criss Cross Ab Crunch: Step 1 Cross Ab Crunch: Step 2 Cross Ab Crunch: Modification
Modification: As a modification, you can simply march your legs up instead of keeping them up in table top and extending your legs. Just keep your feet flat on the floor and curl your upper body up towards your right knee and then lift your right knee towards your chest.
Bring your upper body back to center, place your right foot down, and twist your upper body towards the left, bringing your left knee up towards your chest.
Listen to your body and do the exercise that feels best for you! The aim of criss-cross tightening across your mid-section is to tighten and tone your core.
Now you’re ready to repeat the above circuit 2 more times so that you do each of these exercises for a total of 3 rounds and 30 repetitions each!
Post Workout Tip: Be sure to stretch after this and every workout. Breathe slowly and feel your muscles loosening and lengthening as you stretch.
Even though you may worry that this is only 10 minutes, the point is to fit this full body workout for women into your busy schedule! Eventually, that 10 minutes may become 15 minutes, then 20, and then 30. Getting into the habit of working out consistently is more important than the length of the workout.
Congratulations for going through our full body workout for women! Drink plenty of water after your workout and enjoy a post-workout snack that contains some protein to help rebuild your muscles.
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The 10-Minute Workouts Fitness Gurus Swear By
Many women can attest to the fact that — no matter how hard they try — there simply isn't enough time to check off everything on their regular to-do lists, from starting off the day with a healthy breakfast to squeezing in a quick daily workout (and everything in between).
But for everyone out there who's also trying to balance their work, home, and social lives, something's got to give. Thankfully fitting in a fitness routine doesn't have to be as hard as it may sometimes seem — in fact, even devoting just 10 minutes a day is a great start.
As Portland-based fitness guru and founder of the Move + Meditate Method, Kait Hurley explains, “There's this misconception that in order for exercise to be effective, it needs to hurt, take up a lot of time, and that you have to suffer. Not true.
” As someone who works from home herself, she says, “On many days, 10 minutes is all I've got … so whenever I have trouble focusing or I feel stuck, I just fire up a quick class to hit the reset button and blow off steam.
” Hurley's go-to class is her own creation, a combination of strength training and yoga-based moves along with breath work — and it's something you can do from the privacy of your own home.
And Hurley isn't the only pro who believes that there are ways to pack a punch into just a 10-minute session. Ahead, tips from five reliable sources — from personal trainers to fitness program founders — that show you how to get an energy-pumping sweat session in less time than it takes to put on your compression leggings.
“My 10-minute class is packed with my favorite full-body moves. Think 'horse pose' squats with upper-body strengthening work and a sizzle-y all-fours move to challenge your glutes and core. At the end, we'll ground down with a simple, breath-focused meditation practice.” Try Hurley's online class here.
The dancer, choreographer, and creator of HoodFit says, “For a girl constantly on the go I recommend a full-body workout using only your body weight, so you can squeeze it in anywhere or anytime.
” As for the specific routine she suggests, “Do the following five exercises for two minutes each: jumping jacks, push-ups, squat jumps, glute bridges, and bicycle crunches. You'll be surprised how quickly you can get some good cardio and toning in 10 minutes.
I have a lot of clients who travel and/or are big-time lady bosses, and they love these kinds of programs.”
As a former ballerina and current coach at BoxUnion studio in Los Angeles, Mobasseri has perfected the art of the quickie workout. “In each 10-minute workout, pick certain muscles and body parts to focus on to make your workout efficient,” Mobasseri says. “Then, change your focus each time.
Stick to three or four exercises, do them for two minutes, and then rest for 30 seconds.” And if your home is your studio, and therefore have limited equipment, the fitness pro says grab what you've got lying around “Use things around the house to add a challenge,” she suggests, “Use a milk carton or whatever you have lying around as a weight.
Not every workout needs to leave you drenched in sweat but you can absolutely get an effective workout in 10 minutes.”
The creator of LEKfit frequently has celebrity clientele crashing her Los Angeles sweat-inducing classes (Emmy Rossum and Busy Phillips are regulars), so she knows all too well about the demands of a busy schedule — hence why she created an on demand option for those who can't make it into the studio. As for her recommendation for a 10-minute session, Kleban shares, “It’s important to get your heart rate up while simultaneously working on strength building. Try this LEKfit full-body — no equipment required: 10 jumping jacks, 10 pliés in second position, 10 parallel squats, 10 counts center plank on your elbows with hands apart, 10 counts side plank (per side), 10 counts center (high) plank, 10 counts parallel push up, 10 burners (burpees without the jump), 10 burpees, 10 squat jumps.”
While these moves are strategically picked to get your blood pumping, a cool down is equally important, even for shorter workouts. The fitness pro explains, “Be sure to bring your heart rate down and stretch before you complete, and if you are a beginner, start slow, do what you can, and take breaks when necessary.”
Hunt is a wellness entrepreneur and the voice behind popular blog Om & The City. As a certified yoga teacher, and someone who's frequently squeezing in her daily fitness routines at home (with her pup, Luna), she's mastered a way to feel the burn even with a packed schedule and no studio in sight.
As for the way she breaks a sweat in just 10 minutes, she says, “I am a yogi at heart, but when I'm short on time or feel I need a midday reset, this is my go-to combo for a good, quick butt-kickin'. I do 30-second sets of jump squats, sumo squat pulses, burpees, donkey kicks, ab bikes, reverse crunches, and a one-minute plank.
Then I repeat it all over again for a 10-minute full-body workout.”
Try this 10-minute, full-body workout
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Why wait until January 1 to start your fitness routine? There's no day today to get healthy and active. This workout is short, effective and can be done anywhere. Repeat the entire sequence below on a loop, three times for a full-body, calorie-scorching workout!
Place hands behind head and start in lunge position. Jump up to straight legs, switching the leg that is in front mid-air. Land softly with bent knees. Repeat for 20 seconds.
Modification: If you can’t jump, just stand and switch legs, then perform alternating lunges.
Place right leg in front and pulse so your left knee almost touches the ground. Pulse for 10 seconds.
Repeat for 20 more seconds.
Perform on the opposite leg with left leg in front and right knee almost touching the ground. Repeat for 10 seconds.
RELATED: 3 easy exercises to target your core
Hold a single weight above your head with straight arms. Do not let the weight go behind your head. You should be able to see it above your head when you gaze upward.
Cross your right leg behind your left and place the toe of your right foot no less than 12 inches to the left of standing left leg.
You should be able to see your right foot in the mirror in front of you, behind and to the left of your standing leg.
Lunge deeply with both legs so right knee hovers close to the ground, then come back to standing. Perform 15 full lunges on both sides for a total of 30, alternating legs each time
Modification: If holding the weight is hard on your back and shoulders, hold it at your chest.
Jump to the right, swinging arms to propel your body. Land on right leg and bend left leg behind you. Touch the floor with your left hand. Swing arms to the left to propel body to the left. Land on left foot and bend right leg behind you. Touch the floor with your right hand. Continue alternating for a total of 30 reps.
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Start with hands in prayer in front of your chest (for balance). Lunge laterally to the right, completely straightening out your left leg. All the weight is on the right, bent leg. Push off your right leg to propel yourself to standing and bring right foot to meet left knee. Balance here for a count of three before moving to the other side. Alternate for 30 total reps.
Stand with knees together, bring arms straight overhead and squat as if you’re about to sit in a chair. Be sure to keep your back flat so it is in one straight line. Pulse your body up and down using your quads for 15 seconds.
Advanced version: Lift your heels so you’re balancing on the balls of your feet.
Modification: Perform with an actual chair in front of you for balance.
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Get into sumo squat position with toes pointed outward and arms straight and out to the side. Squat so your glutes are in line with your knees. Lift one heel at a time and pulse body down, bending more deeply in the knees. Place that heel down and lift opposite heel and pulse again. Alternate for 60 seconds.
Stand with hands in prayer for balance and lift one leg behind you, bent at the knee in attitude. Keep foot flexed and keep standing leg slightly bent. Lift the knee ever so slightly and squeeze the glutes. Alternate legs after 60 seconds.
Nikki Warren is a co-founder of Kaia FIT, a holistic fitness and nutrition pro-gram designed for women, by women.
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