Build A Better Workout – Just 10 Minutes At A Time

Jun 26, 2013 No Comments by

Add it up! You need only two 10-Minute sessions a day to score your slimmest and sexiest body ever.

Sometimes It Feels Like everything from your job to your DVR is conspiring to keep you from the gym. (Group-cycling class or Mob Wives? Come on!) The key to sticking with a routine: Shorten your workouts. Studies show that you get identical benefits whether you do a couple of quick sessions or a single longer one. What’s more, frequent bursts of activity boost your metabolism 15 percent more than exercising all in one shot, according to recent research. That’s why this program, includes two 10-minute routines and a 5-minute bonus session. Log a minimum of 20 minutes – doing any mix of the cardio and sculpting plans – at least five times a week, and you’re done. So squeeze in some fat-blasting before breakfast and crank out a few you’re done. So squeeze in some fat-blasting before breakfast and crank out a few strength moves after work, and you can enjoy that reality -TV marathon guilt-free!

workout

workout

Cardio Plan

You’ll burn up to 130 calories in 10 minutes doing these moves. The secret: They use your largest muscles – which requires more energy than working smaller ones – and incorporate heart-rate revving jumps.

How It Works
Do 1 set of each exercise in order. Repeat twice more. Knocking out the cardio and sculpting plans back-to-back? Do the sculpting one first.

You’ll Need
Nothing!

  1. Lunge Hop : Stand with feet hip-width apart, arms bent at sides and hands in fists. Lunge back with right leg, bending both knees 90 degrees, right arm forward and left arm back (as if you’re running). Rise up onto left leg and jump, bringing right knee to hip height in front of you as you switch arms. Land and immediately step back to starting position. Do 20 reps; switch sides to complete set.
  2. Kick-Butts : Stand with feet hip-width apart, elbows bent at sides and hands in fists. Bend knees and jump straight up, kicking heels toward your butt. Land and immediately repeat. Do 20 reps.
  3. Pendulum Kick : Stand with feet together, elbows bent at sides and hands in fists. Kick right leg straight out in front of you, foot flexed, as you bring left arm forward and right arm back. Bend forward your hips, and kick right leg behind your, switching arm positions, to complete 1 rep. Do 10 reps; switch legs to complete set.
  4. Side-Skate : Stand with feet together, knees bent and hands behind your head. Lift left heel and jump to the left, landing on left foot, knees bent and right foot raised. Jump back to starting position to complete 1 rep. Do 20 reps.

Sculpting Plan

Resistance training doesn’t just form your mushy spots – it lowers your blood pressure, burns 7 calories a minute, and increases bone density too. For the best results, perform this workout at least 3 times a week.

How It Works
Do 1 set of each move in order. Repeat the circuit twice more.

You’ll Need
A pair of 3- to 5- pound dumbbells.

  1. Lunge Curl : Works legs, butt, and biceps :
    Stand with feet hip-width apart, holding a dumbbell in right hand, right arm extended at side and palm facing forward; place left hand on hip. Lunge back with right leg as you curl weight toward shoulder. Return to starting position. Do 10 reps, then switch sides to complete set.
  2. Plie Punch : Works legs, butt, chest, and shoulders :
    Stand with feet wide, toes turned out; hold a dumbbell in each hand with elbows bent at sides and palms facing each other. Bend knees. Punch left arm at a diagonal to the right as you rotate palm toward the floor. Return to starting position and repeat, punching with opposite arm. Do 20 reps, alternating arms each time.
  3. Freestyle : Works shoulder, core, butt, and legs :
    Lie facedown on floor, legs extended behind you. Hold a dumbbell in each hand next to shoulders, palm facing floor. Lift chest, then raise right legs you extend left arm overhead. Return to starting position and repeat on opposite side. Do 20 reps, alternating sides each time.
  4. Flywheel : Works core and shoulders :
    Stand with feet hip-width apart, holding a dumbbell in each hand overhead, arms extended and palm facing each other. Bend forward from hips, knees slightly bent, as you lower arms until they’re behind you. Rise up to starting position. Do 20 reps.
  5. Push-Up Row : Works shoulder, arms, back, chest, and abs :
    Get in plank position, holding a dumbbell in each hand, palms facing each other. Bend elbows, lowering chest toward the floor. Push up, then bend right elbow straight back, drawing weight toward your side. Return to starting position and repeat, raising left weight. Do 10 reps, alternating arms each time. (Too hard? Skip the push-ups and only perform the rows.)

Bonus Plan

Despite what your boss might think, sitting at your desk for hours on end does more harm than good: A recent study found that the more time you spend in a sedentary position, the bigger your waistline and the higher your risk of heart issues – even if you exercise. Staying seated for long periods also tightens your hip flexors and chest and weakens your core, resulting in slumped and posture and back pain. To prevent these negative effects, stand up and do 3 sets of these exercises anytime throughout the day.

  1. Mid-Back Bend : Works back; stretches chest and shoulders : 
    Stand with feet hip-width apart, and place hands on lower back, palms facing away from you and elbows pointing out to sides, forearms parallel to floor. Arch back, drawing shoulder blades together as you gaze up at the ceiling. Hold for a breath, then return to starting position. Do 15 reps.
  2. Circle Lift : Works shoulders, abs, hips, and butt
    Stand with arms extended at shoulder height out to sides. Make small circles with arms, and raise right leg in front of you, foot flexed; lower leg. Next, lean forwards slightly as you extend right leg behind you, continuing to circle your arms. Return to starting position to complete 1 rep. Do 10 reps; switch legs to complete set.

Health And Nutrition
No Responses to “Build A Better Workout – Just 10 Minutes At A Time”

Leave a Reply