How to Get Fit in 10 Minutes or Less

One of the top excuses for not exercising is: "I don't have enough time."

Sadly, the health club culture has led us to believe that to get the body we want, we need to dedicate 45 to 90 daily minutes to the gym, plodding on the treadmill like a hamster in a wheel.

But some of the busiest and fittest people I know rarely go to a gym or exercise for longer than 60 minutes. How can that be?

Studies have shown that brief, intense bursts of cardiovascular exercise, also known as High Intensity Interval Training, can boost the metabolism and burn far more calories in a much shorter period of time compared to long, slow cardio sessions. You can use this concept to inject very short workouts throughout your day to quickly elevate your heart rate, get you breathing hard, and activate muscle fiber growth, without spending your precious time at the gym.

To get significant results from exercising for a very short period of time, you must exercise

1. consistently, and


2. with high intensity

For example, if you want to tone the backs of your arms (your triceps), you could do a long workout at the beginning of the week that involves three to five sets of several different exercises for your triceps -- and this might take you 20-25 minutes (while only working one single section of your body).

In contrast, you could perform one single exhausting set of narrow grip push-ups, which is a very effective exercise for targeting the triceps. As an alternative to one long, time-consuming triceps workout, you can easily squeeze a push-up set into a two-minute window, and simply do that single set of push-ups every other day.

That's just one simple example.

Most people can find a window of time that is slightly longer than two minutes to devote to their workouts. I've found 10 minutes to be something that even very busy individuals can achieve, such as first thing in the morning, before or after lunch, or at the office before heading home. So below, you'll find three 10-minute workouts that will work your entire body.

For each of these routines, don't worry about a long warm-up or cool-down -- everything is included in the 10-minute session. If you do find extra time, you can get added benefits by repeating a 10-minute workout two to three additional times throughout the day.

10-Minute Workout #1: Full Body Burn

Equipment: 1 pair of dumbbells and a chair, step, stairs, or box.

Instructions: Warm up with 25-50 jumping jacks, then complete 10-12 repetitions of each set of exercises twice, back-to-back with minimal rest, before moving on to next set.

Set 1: Dumbbell Squat With Overhead Press to Bent Side Raises

Set 2: Dumbbell Push-Up Row to Single Arm Dumbbell Row

Set 3: High Knee Step-Ups to Reverse Lunges

10 Minute Workout #2: Butt, Abs, Thighs

Equipment: none

Instructions: Complete this routine as a circuit, one time through, with minimal rest between exercises. No warm-up required.

• 25 Body Weight Squats
• 10 Lunge Jumps per side
• 10 Side Plank Rotations
• 10 Front Plank Taps
• 10 Lateral Lunges per side
• 10 Squat Jumps
• 25 Kickouts per side
• Finish with 60 second Squat Hold

10 Minute Workout #3: Maximum Calorie Burn

Equipment: none

Instructions: Complete this routine as a circuit, three times through, with minimal rest between exercises. No warm-up required.

• 25-50 Jumping Jacks
• 5 Push-Ups
• 10 Squat-Thrust Jumps
• 5 Push-Ups
• 10 Vertical Jumps
• 5 Push-Ups

Remember to be consistent and be intense -- and ditch the idea that when it comes to exercise, longer is better. Enjoy your quick workouts and your extra time!

Ben Greenfield is a fitness and triathlon expert and host of the Get-Fit Guy podcast on the Quick and Dirty Tips network. His book, "Get-Fit Guy's Guide to Achieving Your Ideal Body -- A Workout Plan for Your Unique Shape," will be published by St. Martin's Press on May 8, 2012.

For more by Ben Greenfield, click here.

For more on fitness and exercise, click here.

 

Follow Ben Greenfield on Twitter: www.twitter.com/GetFitGuy

Comments

[EvergreenLib]

01:28 AM on 05/01/2012

Without a gym membership, it is often hard to be motivated at home even with great programs like these. I'll give it a go, though!

[Dogma]

10:40 AM on 04/21/2012

I've done the #3 Workout two days in a row and it was closer to a 5 minute workout than 10. (But I guess the time amount is just symbolic.)

[Amadahy]

08:03 AM on 04/18/2012

Nice. I'm going to try these.

[jf12]

11:07 AM on 04/19/2012

I'm starting to do the pushup-squatthrust-standupjump combination, and it is the best. Except i can't jump.

[sweetmochi]

04:24 AM on 04/17/2012

Hi this is great for busy people and I can imagine myself doing it! However am not so clear on the no warm up and cool down needed. What if I just woke up? And what about stretching?

[Ben Greenfield]

11:17 AM on 04/17/2012

Stretching is overrated! http://getfitguy.quickanddirtytips.com/how-to-get-more-flexible.aspx

[Deadliftmcgee]

04:40 PM on 04/17/2012

There's a growing body of evidence that stretching increases your likelihood of getting injured.

[Hannalynn32]

08:30 PM on 04/18/2012

this body of evidence you refer to is related to static stretching. Dynamic stretching, on the other hand, has been shown to decrease injury risk.

[JSDKoeln]

04:01 AM on 04/16/2012

Fine. Exercise, no matter how little, is good. However, 10 minute exercises, 3xs a day is going to get you in shape fast? LMAO. This is exactly what is wrong with the self-proclaimed health guru's nowadays. They are constantly trying to sell the impossible. Reality is... most people are out of shape and oveweight. some of these exercises are downright dangerous because the typical out-of-shape dude or dudette will have nary a clue about proper form. All there will be in the end is a fat person burned yet again by unrealistic expectations. Whether it's a home gym, or pay for gym, whatever.... it's about lifestyle changes, proper dietary changes and just living your life... and enjoying the ride. There are no quick fixes folks... none. A little exercise is better than none, but this routine isn't for the out of shape... maybe just maintenance for someone who is a bit fit... nothing more.

[garystartswithg]

08:44 AM on 04/16/2012

30 mins of intense exercise is a whole lot more than most people get. You have to start somewhere and this is as good as any. I live next to a public park so i see lots of people out jogging, and they all had to start somewhere too. On occasion i see someone starting out that is morbidly obese, and for them its obviously a whole lot harder, and i fear with attitudes invading like your pragmatism starting is the same as giving up. It hurts, I didn't lose 5 lbs in 5 mins, why not just give up.

[JSDKoeln]

09:05 AM on 04/16/2012

Actually, it is just the opposite. And obese people shouldn't be jogging, they should be walking--with people and enjoying life at the same time. And the honest reality... if someone is obese, 30 minutes just ain't gonna cut it. They will forget to do one, forget another, etc. Preparing for 3 workouts a day is a recipe for failure for those who are not adept at exercise. It has to be a lifestyle change. And being pragmatic about form is not a bad thing, actually, it's a healthy thing. the exercises listed are unrealistic for the out of shape. The biggest problem is the whole 5 pounds in 5 minutes attitude. It's impossible. These types of "guru''s drive me bonkers. If you're obese, you need a pragmatic approach. Brutal self honesty is the best policy always. Make a plan, get some people to support you and enjoy your life's new pursuit.

[mynamesyow]

01:38 PM on 04/17/2012

Agreed.
if you dont change your diet you really have no chance of losing what you like

[liporidex]

03:02 AM on 04/16/2012

It's a good place to start. If I have a free 10 minutes I get my cardo going with some quick burpees then bang out sets of abs, lunges or squats. Amazing how all the small stuff really starts to add up!

PS - any Maui Lovers in the house? We're giving away Maui Trips. Click the Jump if you like Big beach, Makena! http://bit.ly/IVkDqr

[Mazhar Shah Seo]

01:39 AM on 04/16/2012

Wow these are great tips of some body safety..:)
Skin Care

[MissAngela]

03:46 PM on 04/15/2012

Cool article - this fits in with what I normally do, I just throw down some push-ups and squats throughout the day, but these exercises would make it more purposeful.

[FreddyNWhitey]

02:20 AM on 04/16/2012

I like the article's main thrust; even small workouts make a big difference.

[theveggiedude]

03:31 PM on 04/15/2012

If you like the exercises in this article then I recommend the iPad app (based on the book of the same name) "You are your own gym" by Mark Lauren. No gym is necessary - just your own body, that's it.

[Unique71]

09:12 PM on 04/15/2012

I agree! I lost 95lbs without going to the gym. I performed cardio and weight training in my self-made gym at home. Most of all, I had to train my mind to form healthy eating habits. It was hard at first to switch to vegetarian, but I prevailed for two years.

And thanks for the book recommendation. I'll check it out.

[ginadeoliveira2008]

01:48 PM on 04/15/2012

Ten minutes? Thank God!

[Amadahy]

07:56 AM on 04/18/2012

That's what she said.

[stilllearning2b]

12:35 PM on 04/15/2012

My favorite way to blast fat fast is with a kettlebell circuit. Those balls of lead get my heart pumping and muscles screaming in no time flat. And, best of all, I can do the workout in a small space without disrupting those around me (even in an upstairs apartment!).
http://lessonsfromtheendofamarriage.com

[leftcoastindy]

11:55 AM on 04/15/2012

This is great for getting in shape. For building or changing your body, you would need at least 3 to 4 hours a week.
"I dont have time" is BS at least 99% of the time. How can anyone not make time for 4 hours a week for taking care of themselves? How much time do you spend on everything else?

[FlowerGypsy]

05:05 PM on 04/15/2012

so true! once you realize how much you're making excuses, it becomes easy to see that if you really want something, there is always time to put in the work. that's what i learned about myself anyways!

[Deadliftmcgee]

04:36 PM on 04/16/2012

Indeed, these same folks whose jam packed schedule doesn't allow for a hour of fitness are the same ones going on about Dancing with the stars or the biggest loser the next day. You had an hour for your BS tv show, you have an hour do run and do some push ups.