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We get it: Some days, youliterallyonly have 10 minutes to exercise.
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So that means its either a 10-minute workout or nothing at all.
Theres a lot you’ve got the option to do in 10 minutes.
Then theres the fact that a 10-minute workout can feel less intimidatingand a lot more doablethan a longer routine.
So whats the best 10-minute workout to do, then?
And the best 10-minute workout for you might not be the same each time youre looking to work out.
There are tons of options out there for a quick routine that can make you feel amazing.
Its so important tomobilize your hipsand your thoracic spine, says Fagan.
Doing so can improve your posture, reduce your risk of injury, and simply make youfeelbetter.
Then, she finishes with oblique work.
Ezekh says that for a 10-minute workout, he typically keeps things simple and focuses on just one exercise.
He first warms up by practicing the movement pattern with no weight and then adds light weight.
He also does a few jumping jacks to get his heart rate up.
Then up the ante by increasing thetime under tensionoradding weight.
Its essentially a workout for the brain, she tells SELF.
you might get pretty deep into yourself internally with just 10 minutes of mindfulness, Jamison says.
Jamison typically does guided meditations via the Calm app and says it helps bring her into the present moment.
She also believes it helps boost focus and concentrationskills which can carry over and benefit your next physical workout.
A joint-by-joint warm-up and a walk
Certified athletic trainer Anna Hartman keeps her 10-minute workout super simple.
She starts with a two-to-three-minute joint-by-joint warm-up to wake up her body and stimulate her brain.
Then she goes for a walk outdoors.
Walking can improve your mood and make your aching body feel better, asSELF previously reported.
You want that 10 minutes to really maximize how your whole body feels.
That hastiness, she explains, can cause our form to falter.
Fagin encourages other exercisers to try this approach.
Use those 10 minutes as a learning opportunity, she says.
I think in the long run, you really benefit from that.
That would typically look like five sets of five reps, repeated every two minutes.
By keeping the reps relatively low, Pak keeps the focus on building strength.
If she were craving something high-energy, she would bang out abodyweight HIIT routine, Nicolas tells SELF.
(Because the roller has a soft surface, it feels good against the head, says Nicolas).
Taking time to do gentle rolling and stretching gets the proverbial cobwebs out of her body, says Nicolas.
And that can give me energy.
How you might try it:Scopethese massagers and recovery devices.
Or for an equipment-free recovery session, try agentle yoga flow,suggests Nicolas.
At least thats the philosophy ofNadia Ruiz, a NASM-certified personal trainer and running coach in Los Angeles.
Lots of burpees
Certified personal trainerChristina Ashe, M.S., is a big fan of burpees.
Then she would rest for one minute and repeat the burpee-rest pattern three more times.
Afterward shed cool down with one minute of walking, stretching, or foam rolling.
That 10-minute routine would deliver total-body strengthening, cardio,andmobility work, says Ashe.
In other words, itd provide a great bang for her exercise buck.
If burpees really arent your thing, swap in another full-body move, likeplanks.
It kind of gets everything in that 10 minutes.
