Ten Minute Workouts

If ten minute workouts sound short to you, remember that research has shown that short, intense exercise segments throughout the day are just as effective as longer workouts at burning calories, increasing cardio endurance, and lowering blood pressure and cholesterol.



Ten Minute Workout 1: Hips and Thighs

Squats: Stand with your feet about shoulder-width apart and arms by your sides. Keep an upright posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly stand up.

Pliès: Stand with feet just wider than shoulder-width and toes pointed outward. With a hand on a chair or wall for balance, slowly drop your body straight down for several inches and then come back up. To increase intensity, on the final pliè, stay in a lowered position and slowly pulse your body up and down about an inch.

Lunges: Stand with feet about shoulder-width apart and hands on hips. Stand tall and take a large step forward with one foot and remain in that position. Lift your back foot up until balanced on your toes and then slowly lower your body until your front knee forms a right angle (or comes as close as possible without causing knee pain). Slowly raise your body back up. Repeat on each side.

Quadriceps stretch: Stand with feet about shoulder-width apart and one hand holding a chair or wall for balance. Raise one foot behind you and reach back with your hand, grab the foot, and gently pull it towards your buttocks. Repeat with each leg.

Calf stretch: Place one foot slightly in front of you and point your toes up, balancing on the heel. Keep your weight on the foot that is not being stretched. Repeat on both sides.

Routine by Minutes

0:01 – 1:00 – Begin by walking briskly in place to warm up the muscles. Warming the muscles makes them pliable and less prone to injury.

1:01 – 3:00 – Perform as many squats as possible in two minutes.

3:01 – 4:00 – Rest for one minute.

4:01 – 6:00 – Perform as many pliès as possible in two minutes.

6:01 – 7:00 – Rest for one minute.

7:01 – 9:00 – Perform as many lunges (both legs) as possible in two minutes.

9:01 – 10:00 – Stretch and relax.

Ten Minute Workouts: Arms and Shoulders and Abdominal Muscles