How to Get Fit in 10 Minutes a Day

Thứ bảy - 27/04/2024 01:11
Many people want to get fit but don't have time to fit hours at the gym into their busy schedules. What they don't realize is that they can do a full workout in just 10 minutes almost anywhere and without expensive specialty equipment. The...
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Many people want to get fit but don't have time to fit hours at the gym into their busy schedules. What they don't realize is that they can do a full workout in just 10 minutes almost anywhere and without expensive specialty equipment. The key is to focus on high-intensity exercises that push your muscles to their limits. Although it's always better to work out more, an efficient 10 minute daily workout routine can help you lose weight and build muscle.

Method 1
Method 1 of 3:

Effective 10-Minute Workout

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Method 2
Method 2 of 3:

Fitting in Exercise Anywhere

  1. Step 2 Go for high intensity exercises.
    For short workout routines to be effective, they must manage to fit in the same amount of effort as a longer workout in a shorter period of time. The most effective way to do this is through high intensity interval training where exercise is done in brief, intense bursts.
    • For example, instead of a long strength-training session devoted to triceps, do a quick set of close-grip diamond pushups. Diamond pushups are a quick, high intensity workout.[5] that activate the triceps and pectorals to a much greater degree compared to traditional wide-grip pushups.[6]
    • In addition to burning fat, high intensity interval training when done consistently can improve cardiovascular fitness.[7]
    • High intensity interval training has also been shown to reduce blood glucose in people with type 2 diabetes and to improve liver function.[8]
  2. Step 5 Make other lifestyle changes.
    You are likely not going to get fit with exercise alone, especially with just 10 minutes a day. Make sure all other aspects of your life are conducive to staying in shape.
    • Eat a healthy, balanced diet. Control portion sizes, and, if you're trying to lose weight, make sure you're taking in less calories than you're using up. Eat plenty of all types of vegetables, especially green leafy ones. When eating fruit, go for fresh produce rather than preserved versions which often contain added sugar. At least half of the grains you consume should be whole grains. Get plenty of protein from low-fat dairy and lean meat like chicken and fish. Limit added sugar to 10 percent or less of your daily caloric intake.
    • Stay hydrated. Contrary to popular belief, there is no set-in-stone amount of water you should drink each day. This will vary by your activity level, climate, and the presence of certain health conditions. You are generally getting enough water if you rarely feel thirsty and your urine is colorless or a light yellow. If not, drink more water to reach proper hydration levels and try to drink this amount every day. Also, you should drink water before, during, and immediately after exercise.[10]
    • Limit alcohol consumption. If you drink, drink in moderation. To avoid the ill effects of alcohol, men should limit their daily intake to two drinks per day, while women should have only one.[11]
    • Quit smoking. Or, if you don't smoke, don't start. Regular tobacco smoking damages your heart and lungs, making it more difficult to exercise.[12]
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Method 3
Method 3 of 3:

Trying an Alternate Routine

  1. Step 4 Do a set of 25 knee raises while also working your triceps.
    For this exercise, you will need two hand weights that are at least five pounds. Begin at a standing starting position with your feet shoulder-width apart. You should also have your arms bent at the elbows, holding the weights in front of you shoulders. Extend your right arm, pointing your hand towards the ground, and gently bring your extended arm backwards. Simultaneously to this motion, bend your left knee and raise your left leg forward until your thigh is parallel to the ground. Return to your starting position. Repeat these moves with your sides reversed to complete one repetition. Do a total of 25 repetitions before resting for 30 seconds.[20]
    • If you have trouble doing the triceps extension and knee raise at the same time, start out by doing one and then the other. You can also practice the combination move without weights to get used to doing these motions together.
    • If you're struggling with the five pound weights, try a set of smaller ones. Likewise, as you build up arm strength, experiment with larger ones.
    • As your fitness improves, you will be able to do these moves faster and faster. Try fitting in more repetitions into the same amount of time to make sure your workout grows with you.
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