In the bustling rhythm of modern life, finding time for a full workout can feel like a monumental task. Balancing work, family, and household responsibilities leaves little room for full-length gym sessions. However, the good news is that even short bursts of exercise scattered throughout the day can make a significant impact on your health and fitness goals.
The science of short workouts
Research supports the effectiveness of short workouts. Ten minutes of intense physical activity most days of the week can yield significant cardio metabolic benefits. Moreover, a study found that 10-minute workouts can be just as effective as longer sessions, as long as the cumulative time and intensity match by the week's end.
To make the most of these brief windows, it's crucial to plan and schedule workouts in advance. Setting boundaries with colleagues, letting them know about your lunchtime workout plans, can help minimize interruptions. Importantly, don't forget to fuel your body with a nutritious lunch after your workout.
Quick full-body circuit
A full-body circuit workout requires no equipment, just your body weight. Perform rounds of squats, push-ups, tricep presses, lunges, and mountain climbers with no rest in between. This workout engages major muscle groups and provides a significant challenge in a short time.
High-Intensity Interval Training (HIIT)
HIIT workouts are perfect for those short on time. Choose exercises like jumping jacks, squats, or burpees, and alternate 30 seconds of all-out effort with 30 seconds of rest. This intense interval training burns fat efficiently and keeps the body engaged.
Tabata training
Tabata is a form of HIIT involving 20 seconds of all-out effort followed by 10 seconds of rest. Performing exercises like squats, burpees, push-ups, lunges, and mountain climbers in this format can yield remarkable cardiovascular benefits.
AMRAP Workouts
AMRAP, or "As Many Rounds As Possible," challenges you to complete a circuit as many times as you can in 10 minutes. This quick and intense workout includes exercises like reverse lunges, sit-ups, squat jumps, and lying leg raises.
Resistance Band Strength
For added resistance, incorporate a 10-minute strength workout using resistance bands. Exercises like shoulder presses, seated rows, bicep curls, and tricep kickbacks target specific muscle groups and promote strength building.
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