If you've got 10 minutes, you've got a workout.
That's the consensus among exercise researchers, who are finding full benefits from abridged workout circuits.
In fact, some research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that's slow and steady. And other doctors stress that a regular exercise practice, even if it's just 10 minutes, can have a lasting impact on heart health and mental acuity, NPR reports.
But not all 10-minute routines are created equal, so we asked some of our go-to fitness experts to create short programs just for you. Here are a few different takes -- from a bodyweight conditioning circuit to a yoga program.Ben Greenfield, Fitness and Triathlon expert, Get-Fit Guy podcast host: Complete the following three times through:
- 50 jumping jacks
- 15 body weight squats
- 15 push-ups or knee push-ups
- 15 reverse lunges per side
- 15 dips (using chair, bench or other elevated surface)
- 10-12 DB Goblet Squats
- AMRAP ("As Many Reps As Possible") Push Ups
- 10-12 Romanian DB Deadlifts
- 10-12 Chin Ups (band assisted if necessary)
- 10-12 Standing DB Push Press
- 30 second Prone Plank
Grab a dumbbell or kettlebell and hold it in front of your chest. Hold the dumbbell vertically with both hands under the top plate of the dumbbell. Your elbows should be pointing to the ground as you hold the weight. Before starting the motion, stand tall with your feet slightly wider than hip width apart. Tighten your back to make sure the weight stays close to your body. Begin the motion by moving your hips back and down. Continue to descend into a full squat position, with your weight on the back of your feet. Let the weight counter balance the shift of your weight back. Get as deep into the squat position as you can while keeping your back flat and chest up. Reverse the motion by driving through your feet and extending both your knees and your hips. Reset at the top of the motion and repeat for given reps, maintaining good form the entire time.
Get into a push up position with your body straight and arms extended. Your hands should be about shoulder width apart. Your feet should be about hip width apart and on your toes. Make sure your head is down, with your eyes pointed to the ground. Drop your entire body down towards the floor, as one unit, by bending at the elbows and opening up your chest. Once your body is a few inches off the ground, drive through your hands, keeping your body flat, until your arms are extended. Repeat for given reps.
Start by standing tall with your feet about hip width apart, chest up, and shoulders down. There should be a slight bend in your knees. Hold a pair of dumbbells on the front of your thighs with your palms facing your body. Initiate the movement by moving your hips back. Keep the slight bend in your knees the entire time. You should feel a stretch in your hamstrings as you reach the bottom of the movement. As your hips move back the dumbbells should stay close to the front of your legs. Once you feel a good stretch in your hamstrings, reverse the motion by contracting your glutes and hamstrings. Extend your hips and stand up, returning to the starting position. Your back should be flat, chest up, and shoulders down the entire time. Reset at the starting position and repeat for given reps.
Grab a chin up bar with a neutral grip, palms facing each other. Use the parallel bars on a pull up bar. Let your body hang, arms straight, and cross your legs behind you. Start the movement by drawing your shoulders blades together and continue by leaning back and pulling your chest to the bar, using your back. Keep your shoulders down and your neck relaxed the entire time. Return to the starting position by slowly lowering your chest away from the bar until your arms are fully extended. Pause and repeat.
Stand tall with your feet slightly wider than hip width. Hold a pair of dumbbells at shoulder level with your palms facing each other. Initiate the movement by slightly dipping your hips while keeping your chest up. Reverse the motion by explosively extending your hips and simultaneously pressing the dumbbells overhead. Use the power from your lower body to help get the weight up. Finish the movement by locking out your arms, stabilizing the weight, and standing up straight. Lower the weight under control to your shoudlers. Pause and repeat for given reps.
Lie face down on mat, resting on the forearms, elbows, and palms flat on the floor. Push off the floor by contracting your core muscle, rising up onto your toes, and resting on your elbows, which should be directly under your shoulders. Keep your back flat, and try to form a straight line from head to heels. Hold this position for as long as you can with proper form. When your form fails, rest. Use as many reps as necessary to achieve the total time for the work set.