One of the newer and more popular routines many trainers are advocating these days is a mini-workout of only 10 minutes long. At first glance, this may not seem like the most effective exercise routine but with high intensity interval training really taking off in a big way, more does not always equate to greater results. If you're pressed for time, the idea of a 10 minute workout is definitely going to appeal!
One of the main excuses people have about exercising is that they don’t have time to spare the recommended 30-40 minutes for a full workout. That is why the emergence of quick cardio workouts that last for 10 minutes appeal. Many people have found that this type of routine is easier to stick to because it only takes a small amount of your time in a day, plus it also seems less daunting because you know that you can keep doing it every day. Commitment is not a problem anymore.
But is it effective? According to the Center for Disease Control and Prevention, 60- 90 minutes is the ideal duration of a weight loss workout. The American Heart Association prescribes 30 minutes of moderately intense cardio training five times a week.
The numbers vary, but what is really important according to experts is the intensity and consistency of your workouts. If you can commit to 10 minutes of cardio training every day and make sure that you include high intensity exercises, then it is better than no exercise at all. It keeps your heart rate up, thus strengthening your cardiovascular system and achieving the goal of cardio training. Plus, it is a great starting workout for people who are just beginning to exercise. However, if your goal is to improve your endurance and sports performance, than 10 minutes is definitely not enough. It all really depends on your exercise goals.
If you would like to try out a 10 minute cardio training workout, you need a varied exercise plan to follow. The following plan utilizes your big muscle groups to hike up your heart rate and burn extra calories. Since it is a high intensity workout, you will also be given periods of recovery.
Sample 10-minute cardio workout
0:00-1:00 - Start with warm-up exercises, consisting of marches, step touches, boxer shuffles, torso twists, overhead reaches, and high knees. Do each of these for 10 seconds at the intensity and speed that you can manage.
1:01-1:30 - Do squat kicks with jumps. With your feet set hip distance apart, squat as low as you can and take your hips back. Jump as you stand up and kick with your right leg. Repeat the squat but this time kick with your left leg. Continue for 30 seconds.
1:31-2:00 - Recover with hamstring curls. Stand with your feet spread wider than your hips, and then bend your right leg up with your heel touching your butt and your knee pointing towards the floor. Repeat this on the left side and continue to alternate for 30 seconds.
2:01-2:30 - Repeat squat kicks with jumps.
2:31-3:00 - Recover with hamstring curls.
3:01-3:30 - Do jumping jacks with arm lifts. With your feet together, jump and land with your legs open and your arms lifted at shoulder level. Jump again to go back to starting position. Repeat this as fast as you can for 30 seconds.
3:31-4:00 - Recover with reverse lunges. Put your right leg back so that your right heel is facing up and your knee facing the floor. Return to starting position and repeat with the left side. Do the whole routine for 30 seconds.
4:01-4:30 - Repeat jumping jacks with arm lifts.
4:31-5:00 - Recover with reverse lunges.
5:01-5:30 - Do push-ups for 30 seconds. If you can’t do these easily, you can try the modified push-up with your knees bent and touching the floor.
5:31-6:00 - Recover by marching in place.
6:01-6:30 - Repeat push-ups.
6:31-7:00 - Recover by marching in place.
7:01-7:30 - Do scissor kicks. Stand with your feet together and arms by your sides, then jump and bring your right foot forward and your left foot back. Your left arm should be reaching up while your right arm reaches back. Jump again and switch your arm and leg’ positions. Do this as fast as you can for 30 seconds.
7:31-8:00 - Recover with boxer shuffles.
8:01-8:30 - Repeat scissor kicks.
8:31-9:00 - Recover with boxer shuffles.
9:00-10:00 - Cool down with stretching exercises until your heart rate returns to normal.
You don’t need to have any exercise equipment to do 10 minute cardio training workouts. Remember to do these with the intensity and speed that you can manage at your current fitness level.
Our best advice is to try this workout when you don't have time to do a full workout. When you do have a bit more time then we can offer you a great fitness plan.