'Lack of time' is the most common excuse for people missing workouts. Luckily, exercise sciences have recently emphasized that short duration workouts can have great health benefits as well.
In fact, some experts believe that time-saving workouts are efficient and attract better attendance from participants. The key lies in intensity, structure and goals. Today, strength and fitness coach, Arnav Sarkar, tells us about such 10 minute workouts for busy people - all targeted towards getting us fitter and stronger. Let's get going!
Circuit 1 (weights)
- Dumbbell clean and press 8 reps
- Lunges 8 reps
- Push ups 8 reps
- Barbell rows 10 reps
Rest 1-1 ½ minutes and repeat for another 2 rounds
Circuit 2 (bodyweight)
- Push ups 6 reps
- Reverse lunges 6 reps
- Hindu push ups 6 reps
- Bodyweight squats 12 reps
- Side bridges 6 reps each side
Try to get as many rounds of this circuit as you can in 10 minutes
Circuit 3 (bodyweight and rope jumping)
- Push Ups- 10 reps
- Jump Rope- 100 as fast as you can
- Lunges- 8-12 reps on each leg
- Jump Rope- 100 as fast as you can
- Pike Walk- 5 times
- Jump Rope- 100 as fast as you can
Try to get 2 rounds in 10 minutes of the above circuit
Barbell complex
- 5 rows
- 5 hang cleans
- 5 front squat-push press
- 5 Romanian deadlift
- 5 deadlift
Do all the 5 exercises with the same barbell and without keeping the bar down till all the 25 reps in one round is done. Then rest for 1 ½ minutes, and repeat for another 2-3 rounds.
Sprints
- Warm up with a 400 metre jog and some light calisthenics. Then try to get as many 50-100 metre sprints as you can in 10 minutes.
