10-Minute Workouts for
Busy Individuals
If you’re new to the world of fitness, then your first
thought may be “should I exercise?” or “should I skip a workout altogether?”
After all, it’s tough to maintain your routine when there’s so much going on in
our lives! But that doesn’t have to be the case if you’ve got an extra minute
to spare. In this guide we’ll show you how to squeeze in something active into
your day and keep yourself healthy and motivated. We’ll go over easy 10-minute
workouts for busy people and also give tips on what not to do when working out.
Whether you work from home, school, or even out running errands, these
exercises will put your mind at rest and keep you focused on the goal at hand.
Lifting weights
The most commonly used form of exercise is weightlifting.
This might seem intimidating at first but once you get the hang of it it can be
a great way to stay fit without burning calories or doing too much cardio. Here
are some basic guidelines to follow: Start with light weights and progress up
as you become stronger — try lifting 50 pounds (19 kg) at first until you feel
comfortable doing more. When it comes to strength training, aim for about five
days per week of moderate weights. It’s better to avoid heavy weights on the
first three days of each week. Rest between sets and sets of the same weight
and make sure to recover before starting again. Use bodyweight to start because
it helps you build muscle and keeps you safe by reducing injury risk. Beginners
should use their own bodyweight only to lighten their routine. While it’s important
to take care when using your own bodyweight, once you get started, using your
own bodyweight should make sense. You can easily add resistance bands or
dumbbells to help speed things along. To improve your technique you can make
some adjustments to the way you lift weights. There are various techniques to
help you reach a higher level of strength quickly. These include: Squats –
using a low squat position to extend your legs and lower your body down into a
standard squat position. Straight leg deadlift – standing with one foot
straight out in front of you while lowering your body down into a squat
position. Backbend – lying flat with your back straight with knees bent and
feet together and hands underneath your shoulders, then slowly bringing your knees
into a straight line with your toes. Lunge – extending your right leg straight
behind your left knee and bending your left leg until you reach your elbow and
just touch the ground, then bringing both legs together to complete the
movement. Overhead press – lying on your back with your hips facing forward and
resting your hands under your shoulders, reaching up through your arms and
pressing your palms against your ears. Bicep curls – performing a bicep curl
with the opposite arm raised above your head is a similar movement. Pushups –
pushing a small object off of your chest and toward the floor with your entire
body. Plank – placing your body weight onto both hands and slowly raising them
to your sides and staying in this pose for 30 seconds. Standing row –
performing a standing row by keeping your feet together and bending your knees
and twisting your torso, letting your spine and core muscles stretch over time
as you stand up and land on your feet. Pistol squats – alternating legs as you
squat down into a plank position in a push up. Mountain climbers – standing up
straight with your feet shoulder-width apart and your forearms holding the
bars, then walking back and forth between them while keeping your back straight
and your knees bent. Hip thrust – standing or sitting with your legs stacked
behind your body and raising your body into a lunge position with your knees
slightly bent, your feet hip width apart, and your upper body parallel to the
ground, while pulling your hamstrings away from your tummy. Legs extensions –
sitting down and flexing your arms and legs back toward your ears and turning
towards the ceiling as you reach for a few minutes. Pull ups/push ups – hanging
upside down with your feet about shoulder-width apart, placing your hands behind
your neck, then stepping up onto your heels and putting your feet in toward the
ceiling. The best place for your weights is on a sturdy surface such as a wall
or an elevated bench. Once you have learned the basics, you can experiment to
see which moves you like best and which ones you need a little bit less of.
Some popular variations include the barbell squat variations, preacher squat
variations, and squat variations.
Cardio
Cardio is another helpful tool for maintaining your health
and fitness goals. One great way to incorporate cardio into your routine is
through HIIT workouts. HIIT workouts involve short bursts of intense physical
activity followed by recovery periods. Each session lasts for around 60
seconds. These sessions offer many benefits for busy individuals like you,
including greater energy and focus, improved cardiovascular conditioning, and
increased flexibility. Try incorporating these intervals into your daily
schedule to stay motivated and get ready for whatever challenge arises in your life!
Here are some pointers on what to wear when exercising to
protect yourself from harmful sun rays: Wear swimming trunks and capes to
increase visibility and provide protection from the sun. Choose clothing made
of water repellent material to provide maximum protection from harmful UV rays.
Use protective sunscreen when you’re outdoors in the
summertime or when you’re outside at night. Apply sunscreen liberally, twice a
day, and reapply every two hours or after sweating.
Take frequent breaks during vigorous workouts to cool down
and replenish fluids.
If you’re still struggling, consider hiring a personal
trainer or attending classes online, where instructors can tailor plans to suit
your needs. Find a program that works for you and stick with it—it’ll be worth
it!
Stay tuned for more articles like this from us on
Instagram! 💖