When you’re running around juggling work, hobbies, and some semblance of a social life, making time to work out can seem impossible.
However, even a quick workout can do wonders for your body and your mental health (1). Because of that, it’s always something you should try to incorporate into your schedule.
By starting small and exercising with the right intensity, you’ll be able to get all the benefits of working out without having to spend hours at the gym.
Let’s look at how a brief yet intense home workout could look.
Kick-off your day with cardio
If you spend most of your day sitting in an office chair, a quick cardio burst in the morning or evening is almost a must. Leading too sedentary a lifestyle increases your risks for everything from high blood pressure to heart disease (2).
If you have ten minutes, you have time to do the following:
- High knees
- Push-up burpees
- Squat jumps
- Planks with shoulder taps
- Jumping lunges
If you’re new to the world of fitness, do each exercise for 30 seconds, then follow it up with 30 seconds of rest. If you’re an intermediate, do 40 seconds of exercise with 20 seconds of rest. If you’re looking for a challenge, exercise for 50 seconds and rest for 10.
No sweat, no problem
Maybe you’re looking to work out during your lunch break and want to get all the benefits of exercise without getting too sweaty. In that case, try this workout:
- Bodyweight squats
- Oblique crunches
- Plants with T-rotation
Those exercises should allow you to feel the burn without showing it.
Work harder, rest for longer
If you still have some reservations about making time to work out, this next workout is for you. The faster you finish each exercise, the more time you have to rest.
Try doing the following:
- 5x burpees
- 10x push-ups
- 15x plank jacks
- 15x jump squats
You can rest after each set, but remember, you’re trying to get it done as soon as possible. Push yourself, and once you do the workout five times, you can stop.
Full body burner
Sometimes the best and most effective workouts are the simplest ones. That’s where this next workout comes in.
All it has is two exercises, so it’s easy to remember:
- Push-ups for 30 seconds
- Squat jumps for 30 seconds
Repeat the set five times, and you’re done. Make sure to focus on your form to ensure you get all the benefits from the exercises.
Exercise made easy
Don’t think of exercise as something that needs to happen in a gym or yoga studio. You don’t have to spend hundreds of dollars in membership fees, nor do you need to take hours out of your schedule to work out.
All you need is ten minutes to get your blood flowing and your mind clear. Use these workouts to help you do that.
If you’re looking for other ways to start diving into fitness, make sure to check out our other posts.