Mind Body Excellence Blog

Great 10 Minute Workout

Have a busy schedule? Looking for a short workout that’s  guaranteed to get the heart pumping faster and the muscles working harder?   Try this 10 minute program.

1. March in place for 1 minute

2. Do some light stretching for 1 minute

3. Do the following routine for 6 minutes. Do each exercise, one right after the other for 6 minutes straight (No resting for the six minutes) 15-Jumping Jacks - 10-Standing abdominal twists (each side), and finish with 10-pushups with the knees off the floor (military style). Repeat the exercises until the six minutes are up. Once the six minutes are up, stop no matter where you are in the program. The key is to keep moving for the entire six minutes

 4. Finish with a cool down and some light stretching. This should last for 2 minutes.

 A great workout in just 10 minutes.

If you’re unable to do regular jumping jacks, try these. Kick the legs out in front of you and as you do this bring your hands overhead just like you would in a regular jumping jack.

Standing abdominal twists. Stand with your feet placed shoulder width apart. Turn your right foot slightly out. Extend your arms out in front of you with elbows bent and make a fist with both hands. Now raise your left knee up  high  and at the same time twist your upper body to the left. This counts as one movement or one rep. After completing 10 reps on the left side, turn the left foot out slightly, raise theright knee high and twist the upper body to the right for 10 reps.  If you’re not strong enough to do the pushups with your knees off the floor, don’t worry about it. Do the pushups with your knees on the floor.  And if these are to hard, do wall pushups.  Stand a few inches away from a wall, place your hands flat on the wall with arms extended. Now, lower your body towards the wall and push back up to the starting position. Choose the one that’s right for you.

Proper breathing technique. It’s very important that you focus on your breathing when you exercise. On the exertion phase of the exercise you want to exhale and on the relaxation phase you want to inhale.  When doing the abdominal twists, exchale as you lift the knee up and twist to the side. When you do a pushup, exhale as you push the body up away from the floor or wall.

 Intensity. If you’re looking to challange yourself, hold a medicine ball, a dumbbell or even a telephone book in your hands when doing the abdominal twists. For regular jumping jacks, you can bring the legs forward and back instead of out to the side. 

Modify the routine to fit your fitness level. Have fun with it and let me know what you think. 

 Always get approval from your physician before starting any fitness program.

 Stay fit and be well,

-Frank

P.S.  Don’t foget to check out my new audio/video book for the business traveler. Makes a great gift for a loved one or co-worker. Buy it today!

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