Great question – and one that almost everyone can relate to. The big thing to remember is that scrimping on time doesn’t mean sacrificing quality in your workouts. Research shows that 10 minutes of exercise is enough to improve strength, endurance and flexibility. You can even use these 10 minute sessions throughout your day to add up to a full 30 minutes or more! The key is to include exercises that address all three areas of fitness: cardiovascular, strength, and flexibility. Here are a few suggestions:
- It’s easy to squeeze in a little extra cardio using your home fitness equipment while watching television or waiting for the water to boil while you’re cooking dinner. If you find yourself having an extra few minutes to spare, include intervals after a 3-5 minute warm-up to really get your heart pumping.
- Bodyweight exercises, such as squats and lunges for the lower body and push-ups, planks, and chair dips for the upper body will hit all of the major muscle groups and don’t require extra time to prepare your equipment. You can work up to 20 reps of each and add additional circuits as time permits or set a stopwatch on your phone and complete as many reps as you can within 60-90 seconds (depending on your schedule), then move to the next exercise in a circuit style.
- Yoga Sun Salutations are also a great way to finish or end your day and address all three components of fitness. You can add in a few postures targeting the hips, shoulders, and low back to help you sleep, or balancing postures, such as tree pose and Dancer’s Pose to ground you and improve your concentration as you head into your day.
One of the biggest challenges to any exercise program is fitting it in, so include reminders in your schedule or set an alarm on your phone or computer as you make these fitness breaks a part of your routine. Before long, you’ll be seeing big fitness gains from your “no time” workouts.
Joli Guenther is a certified personal trainer, yoga instructor, and clinical social worker practicing in and around Madison, Wisconsin. To find out more, visit the Meet Our Writers page.