The 10 minute workout provides a solution to a very common problem… How do I fit exercise into my crazy, hectic schedule?

Some people are so stressed about time, they watch the time tick, as if each second is eating up precious minutes of their day.  For those, in which every second counts, driving 10 miles down the road to do an hour of cardio is a bit unrealistic.  Sure, some might step-up to the challenge, but the vast majority will fail to incorporate the gym workout into an ongoing  routine.  And let’s face it, when it comes to weight loss or weight management, frequency is key.

The 10 minute workout format can also be good for beginners, or those resuming a workout schedule after a bit of a “hiatus” . There are a lot of skeptics who question the legitimacy of  getting a decent workout in just 10 minutes.  But we’d encourage them to remember that, like diets, exercise programs aren’t necessarily “one size fits all”.

The Physical Activity Guidelines for Americans recommend that adults engage in 20 minutes of vigorous activity three days per week or at least 30 minutes of low-to-moderate physical activity five days per week.

Since doing 20 minutes of consecutive exercise may still not fit into a person’s day, a 2-a-day mini format allows a person to breakup their workouts into  smaller, more doable chunks of time.   When you think about it, it’s similar to how we should eat – small meals, frequently throughout the day. Another thing to consider, intensity is based upon each person’s current physical abilities. As you increase your fitness,  you can increase the intensity of your workouts (e.g running faster, doing more repetitions, increase the weight).

So what is considered vigorous vs moderate or low activity?

There are three main ways to measure your exercise intensity to make sure your body is getting the most out of every workout.

• Target heart rate
• Talk test
• Exertion rating scale

Your maximum heart rate is normally calculated as the number 220 minus your age. Click here to calculate your heart rate for a safe and effective workout!

Low-intensity aerobic activity: Your heart rate is 40 to 50 percent of your maximum heart rate. Your workout does not induce sweating unless it’s a hot, humid day. There is no noticeable change in breathing patterns.You can sing your favorite song or carry on an uninterrupted conversation while exercising. Based on a perceived exertion scale,you would describe your exertion as being a 6 ( no exertion at all) and an 11 (light exertion).

Moderate-intensity aerobic activity: Your heart rate is 50 to 70 percent of your maximum heart rate. You’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song. Based on a perceived exertion scale,you would describe your exertion as being between a 12 (somewhat hard) to a 14 ( you feel tired but can continue).

Vigorous-intensity aerobic activity: Your heart rate is 70 to 85 percent of your maximum heart rate. You’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath. Based on a perceived exertion scale,you would describe your exertion as being a 15 (hard) and above (feeling fatigued and that you can’t continue at that pace).

With that in mind, below are a few sample 2-a-day and 10 minute mini workouts.

Sample Mini Workouts

Option 1: Mini Workout #1, by kimfitness

1. 2 minutes sprint, run/jog (outside, treadmill, or in place)
2. 1 minute of ANY SQUAT MOVEMENT
3. 2 minutes Jump Rope (If you don’t have a jump rope just do the motions as if you had one)
4. 1 minute of ANY PUSH-UP MOVEMENT
5. 2 minutes of Front Kick Lunges
6. 1 minute of Any AB MOVEMENT

(Repeat if you have more time)

Mini Workout #2

ROUND ONE:  Set your timer for 5 minutes. At the top of each minute do 5 Dumbbell Deadlifts and finish the minute with High Knees.

ROUND TWO:  Set your timer for 5 minutes. At the top of each minute do 5 Lunges  and finish the minute with Plyo Jacks. (Repeat if you have more time)

Option 2: From Oprah – New York trainer Michael Gonzalez-Wallace’s program

According to Michael Gonzalez-Wallace, “the perfect exercise plan doesn’t have to be time consuming, just engaging enough that you’ll stay with it.”  His program is based on 10 minutes a day, six days a week. He saves  time by combining standard gym classics—doing biceps curls while lunging. And the light weights and high repetitions Gonzalez-Wallace prescribes deliver a strength workout at the same time as an aerobic one. He also incorporates balance challenges such as standing on one leg while extending weights away from your core.

Here’s Gonzalez-Wallace plan for how to do it.

Days 1 and 4: Workout A 

Days 2 and 5: Workout B 

Days 3 and 6: Workout C 

Guidelines: Start with two-to-five pound weights, although Gonzalez-Wallace says beginners can use standard full half-liter water bottles. Do one set of the exercises with 30 seconds of rest between each, then repeat. All together, this should take about 10 minutes.

A good measure of your effort is that you’re breathing hard but still able to carry on a conversation. When the moves become easy and you need more of a challenge, you can increase the weight of the dumbbells by a pound or two, do more repetitions per set—25 to 30—or add an extra set of each exercise.

By Maria Crompton, a fitness guru and personal trainer with Fit for Life in San Diego, California.

If you’re reading this, you know how important exercise is.

However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.

What is the right way? You’re about to find out.

No Pain, No Gain?

You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.

If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.

If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

Three Parts

What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.

There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.

Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, basketball.etc.. But remember to throw in some speedwork and intervals to maximize your results. We don’t need to be out there for boring endless hours.

Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, resistance bands, and body-weight exercises.

The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.

It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to focus on building strength?  Do weights first. Either way is  beneficial. Just be sure to incorporate all three types of exercise each week.

Warm Up and Cool Down

If you don’t warm up before or cool down after exercising you could harm your muscles.

The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.

To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.

Target Heart Rate

To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.

To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.

For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.

To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.

Sports Drink or Water?

Your body requires plenty of fluids before, during, and after exercise.

Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.

During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.

Maria Crompton has been a fitness specialist for 10 years. She has been in the fitness industry as a passionate and dedicated athlete and fitness guru. She loves sharing her knowledge and enthusiasm with others. Maria helps people of all levels of fitness, encouraging a healthy active lifestyle that they can enjoy and sustain for life!