Short on Time High Intensity Workouts
Elevator or stairs? Stairs, of course. In a split second, you decide you need to burn those calories that you consumed over lunch, but just two floors and you are already panting. Next time, you decide, you will take the elevator.
Walking long distances, and climbing stairs is something that we all resist most of the time; sometimes because we are in a hurry and sometimes because we are just lazy. After all, we have the escalators and elevators at our disposal. However, our shortness of time has also left us short of breath. We are so engrossed in our daily lives that we often don’t realize what we are doing with our health. Lack of physical activity increases the chances of contracting illnesses such as stroke and diabetes.
It is understandable that you cannot take out a lot of time during the week for training. However, the good news is that you can achieve your goal in a short amount of time as well. Short intervals of an intense workout, can produce the comparable results as longer workouts.
Here are a few 10-minute high-intensity workouts that you can do to improve your health:
1. Tabata drills
Tabata is one of the most famous high-intensity interval trainings. It was first developed in the 1990s by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. The philosophy behind Tabata is simple: you do 20 seconds of high-intensity workout, followed by 10 seconds of rest and then repeat the cycle. The 10-second break allows your body to recover from the previous set so that you can keep going.
The best part about this exercise is that you don’t need any special equipment; you can easily do it at home. Also, Tabata helps improve your aerobic and anaerobic endurance. Some classic Tabata moves include kettlebell swing, burpees, and reverse lunges.
2. Total body workout
This 10-minute workout is perfect for beginners and you can practice it anywhere. The workout consists of different moves that you must perform for 30 seconds with as many reps as you can manage. The moves include squats, which help strengthen your leg muscles and improve your body strength. Followed y, you must do knee pushups. In knee pushups, you put your hands and knees on the floor, while your feet are up in the air and you try to push yourself closer to the floor. Once you are done with it, do 30 seconds of seated V ups and 30 seconds of mountain climbers. Mountain climbers quickly increase your heart rate and improve lower body strength. Moreover, since they have constant movement, they are best for improving joint flexibility.
3. Stationary bike interval workout
Stationary bikes may not be the most exciting workout that you do. However, it can prove to be quite effective. The good news is that you don’t need to spend an hour on the bike; you can be done with it in 10 minutes with the same results. Short bursts of high-intensity cycling are as effective as an hour long of cycling. High-intensity cycling workouts are beneficial for your running performance. Researchers first did a treadmill test on 32 experienced runners and then divided them into four groups. One group continued with its normal training, while the other three did cross training with high-intensity intervals on bike with rest periods of 30 seconds, 80 seconds and two minutes. Post-training test results showed significant improvement in the group with rest period of 30 seconds. To get similar benefits, you can start cycling with a warm-up of 3 minutes, followed by 10 seconds of high intensity and 30 seconds rest. Repeat the 10 and 30-second cycle six times and end the exercise with 3 minutes of cool down.
4. Jump rope workout
Another high-intensity workout is the jumping rope workout, where instead of a stationary bike you utilize a jumping rope for short burst of intense activity. Before starting workout, make sure you select an appropriate rope. Choose a lighter rope for speed and cardio and a relatively heavier one if you want to do strength training.
We often tend to prioritize our work before exercise and end up compromising our health. 10 minutes from your daily routine won’t hurt you much but will do wonders for you. Exercise has numerous benefits; apart from keeping you energetic. The best thing about high-intensity interval workouts is that you can do them at home only without any special equipment. So, no more excuses; stay fit, stay smart.