10 minute workout plans
can work, provided that you workout in a smart way and make your workouts
intense enough. 10 minute workout plans rely on intensity and variety from
session to session in order to be effective.
Better Health in 10 Minutes. This
is better for your health, anyway, especially if you have never been that
physically active or haven't worked out since high school. With 10-minute
intense workouts you can really work your body's muscles and ligaments, and
stimulate your cardiovascular system, without high risk of injury, burn-out, or
actually damaging your heart.
Research Backs it up. There is plenty of
research that backs up the fact that intensity is the key to losing weight and
creating more lean muscle and a more efficient cardiovascular system. Even if
you want to become a competitive athlete, and so will eventually need to workout
for a lot longer to develop your needed particular skills, 10 minute workouts
are a perfect way to get started--again, to avoid high risk of injury or
actually having reverse (and adverse) health effects upon yourself.
If you decide to go for 10 minute
workout plans for weight loss and greater fitness, you must be very disciplined.
You need to know what you're going to do for the day and stick with it. And, you
will want to do a workout every day or at least six days per week. Remember,
it's only for 10 minutes--even your busy self has time for that.
10 minute workout plans to build muscle,
lose weight, and get lean
Again, our keys to making these short workouts work for us
are intensity and intelligence. Intelligence means having a plan.
only have 10 minutes to focus, so you don't have time to spend even a few
minutes deciding what you are going to do.
You want to schedule your
workout at least 24 hours in advance, and ideally you want plan an entire week's
series of workouts at once, ahead of time.
Variety is the spice of life,
so mix up what you do each day and don't do the same workout more than two days
in a row unless you have decided you love a particular one and you want to
advance in it rapidly.
want a plan like this if your primary objective is to shave off some unwanted
pounds or get your energy level up. Here are the things you can include in a
*Running. Now, what this really means is sprinting, but you
might not be in good enough shape at first to sprint. If you find that that is
the case, then try to run for one mile at your fastest pace.
If you are woefully
out of shape, this might take you slightly longer than 10 minutes, which means
you really have a lot of work to do.
Once you can routinely run a mile in less
than eight minutes, start sprinting instead of going for a mile.
print as fast
as you can for 10 seconds, then take a 20 second rest, then do it again. Keep
doing these 30-second intervals until you have achieved the 10 minute mark.
Note: always stretch after a running workout.
*Stair climbing. Find a set of stairs and run up and down
it for 10 minutes. You don't have to run fast for this, just steadily.
*Rope skipping. This is much harder to do for 10 minutes
than you may think. You'll find out why heavyweight boxers skip rope a lot.
*Bicycling. As with running, the idea here is to pedal
all-out for 10 seconds, then just coast or ride slowly for 20 seconds, then do
*Hindu squats. You can
find videos on these online. They are very simple looking and don't require any
weights, but you will soon find out how challenging these are. Do as many as you
can before resting, and rest for as short a period as you can handle, until
you've been at it for 10 minutes.
Before going to the workout proper I want to show you one video by
Nalewanyj revealing you 8 ways to increase testosterone naturally for
maximum muscle gain.
Now, the second plan is to focus on strength
conditioning. Of course, you can always interweave cardio with strength
training, and there is some overlap between them anyway. Here's what you can
*Exercising with kettle bells. These are magnificent for building core strength
and getting you a total body workout. You want to get to the point where you can
do "bricks", which means doing two or three different exercises of
eight to 12 reps each, back to back, before taking a break.
*Push ups. The best idea here is to find one of those
inexpensive "home gyms" so that you can do the push-ups on a workout
bar. Do as many as you can, rest for one minute, then repeat.
*Dips. Again, try to find a workout bar for these, but you
can always use a chair or stool.
*Yoga positions. These build strength because they build flexibility and
endurance. Yoga was originally used by martial artists.