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With long working hours and constant demand on people's time it's even more important to squeeze in short workouts to keep you fit and healthy. This quick ten minute session can be done anywhere, anytime!

In the current economy many people are having to work increasingly longer hours and have little free time. But even when working hard everyone needs to find the time the squeeze in a workout or some physical exercise to maintain the correct weight or shed a few extra pounds. A workout does not mean you have to spend an hour in the gym, anything that is physical active will benefit you and even a workout as little as ten minutes has some benefits.

High intensity interval training (HIIT) is becoming a lot more popular due to recent research showing that short high intense bursts of exercise can actually torch through fat and people have seen really fast improvements in fitness and body fat percentages.

The idea behind HIIT training is to complete short bursts of exercise with rest periods.

For example, sprint training on the treadmill would consist of 10-30s running as fast as possible followed by 1-2 minutes of slower work or recovery, and then repeat a number of times. The sudden increase in intensity shocks the body and increases fat metabolism during the recovery phase when the body is flushed with oxygen from an increased respiration. You will also see an increase in strength and aerobic endurance (stamina) from performing this type of training. The best thing about it is the fact it can be done very quickly and you can design a session that you can complete in any surroundings, so there really is no excuse!

This 10-minute total body workout is designed to shred any excess fat but will also increase strength. The workout includes the following exercises:

  1. Squat
  2. Alternate Lunges
  3. Burpees
  4. Box Jumps

These four exercises work the whole body - they may seem to be leg dominated but the legs contain the largest muscle groups in the body and therefore the harder they work the more calories that are burnt. Also these exercises combined will really boost your aerobic enduranceif you push yourself to your limit you will get great results and a great fat burn.

To complete this workout all you need is a bit of space and a surface to jump onto at a high that you feel comfortable with but needs to be challenging. For example, if performing outdoors a bench is a good tool or if indoors the sofa is a goo height or a foot stall. Be aware to make sure the "box" is stable and will not move or topple over when jumped upon. 

Each exercise must be completed for 30 seconds with no rest as you run through exercise one to four, this is one circuit.

After one circuit you should take 45 seconds rest. Repeat this system 3 times and that should take near enough ten minutes. Remember you need to give as much intensity as you can as the more you give the more you get out of it. But be careful not to push yourself too hard and allow longer rest between circuits if you are struggling or are a complete beginner. Try not to rest during the circuit and just allow longer after if you feel you are not able to repeat again after 45 seconds.

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