We all know that 30 minutes of physical activity every day is recommended to improve our health. But what if you barely have time to relax, let alone exercise? Exercise and nutrition scientist Kathleen Alleaume reveals how to easily sneak exercise into your day.
Not having enough time’ is one of the most common excuses people have for putting exercise at the bottom of their to-do list. But the good news is that research has shown short bouts of exercise – such as three 10-minute sessions in a day – are just as effective as one 30-minute stretch. The following 10-minute workouts are ideal for people with a busy schedule who can’t usually find the time to squeeze in exercise.
Choose your routine
Complete at least one of the10-minute workouts (see DOWNLOADS, above-right) on most days of the week. For best results, gradually work up to three 10-minute bursts over the course of a day, on most days of the week. Choose two cardio exercises and one toning exercise for each day. Even if you can’t squeeze in all three exercises, completing one 10-minute burst is still better than nothing!
For each exercise below, set a stopwatch or timer for 10 minutes (you can even use your microwave), and perform as many sets of each exercise (whether it’s cardio or toning) as you can until the timer goes off and the 10 minutes is up.
To keep track of timed intervals within each 10-minute set, use a stopwatch, the timer on your phone, or a clock with a second hand. After 30 seconds, you should have a slight, but noticeable, increase in your breathing and heart rate. At the end of each recovery interval, your breathing rate should slow and return closer to normal.