If you’re like me, trying to find balance between work, family/friends, school, and getting a workout in can seem next to impossible. The American College of Sports Medicine recommends adults get 150 minutes of moderate-intensity exercise per week. This can be achieved in 30-60 minutes five days per week. Although, there are days when I look at my schedule and think “There is just no way I can fit in a workout” (and I happen to work at a gym as a personal trainer).
However, I have good news for you! If you don’t have a big window of time for a workout, no worries. You can break your workout up into 10 minute segments if needed. Take advantage of any downtime you may have. For instance, during your lunch break, get outside and go for a walk. There are times where I have a small break in between clients and I will try and jump on a treadmill or do a quick circuit workout. Set the days pace and improve sleep with a quick 10 minute workout in the morning. It will still count towards your 30 minutes of low-moderate intensity exercise for the day. So don’t be upset if you don’t have a big window of time.
Try this 10 minute circuit:
30 stationary standing marches both legs: Alternate bringing knees up as high as you can. Brace your core and alternate your arms.
20 body weight squats: Stand with your feet shoulder width apart. Make sure most your weight is on your heels and you keep your knees from going over the toes. Keep your chest up and your core tight.
10 push- ups: Make sure you keep your hands under your shoulders and core tight. Keep your head down so that your neck is in neutral alignment with your spine. If you cannot perform this exercise on your toes or knees, do a standing wall push-up.
10 walking lunges each leg: Stand tall with core braced. Step one leg out in front of you making sure you have a wide stance. Drop the back knee down as far as possible or just before it touches the floor. Make sure your front knee does not move forward over your toes. Come back up and step the back leg forward next to the right. Repeat with the other leg.
30 second plank– Keep your elbows under your shoulders and brace your core. You can perform this exercise on your toes or your knees. Keep your butt down and try not to let your back sink.
20 jumping jacks– stand up straight with your feet shoulder-width apart and let your arms hang down by your sides. Jump up just off of the ground and spread your legs, while quickly raising your arms high up over your head until your hands almost touch. Keep your hands open with your palms facing away from you during the first part of the movement. Bring your feet back to shoulder width while quickly lowering your arms back down to your sides to finish the first jumping jack repetition. If you can’t do jumping jacks, march in place and bring your arms over your head.
Once you are finished one exercise, go right into the next. Rest for 1 minute before repeating the circuit. Do this as many times as you can in 10 minutes. Don’t forget to stretch after!
Need another 10 minute window? Let’s not forget about fitting in those house hold chores! Turn on the music and do lunges while you vacuum, squat up and down when washing windows, and sit on a stability ball while folding clothes. You can also do walking lunges when going to get the mail. I hate cleaning; especially vacuuming. However, working out while doing so actually makes it somewhat enjoyable. I feel like I am getting more accomplished. My mom and I tried this one day and found ourselves laughing and having fun while cleaning the house, which made the time go by fast as well. Not to mention, we got a great workout in and burned a few extra calories! Just make sure you focus on form and keeping your core engaged. Your body will thank you when you’re done!
Interested in learning more about your specific workout needs? Sign up for a free orientation with a personal trainer at Gold’s Gym!
What we’ll cover:
- Medical History review
- Fitness Goals
- Previous exercise experience
- Tailored workout plan specific to your wants and needs
Contact me, Katie Mead, NASM CPT or Becky Fireison, ISSA CPT, at (410)-795-0100
Gold’s Gym Eldersburg
1332 Londontown Blvd.
Eldersburg MD, 21784