In just 10 minutes you can take your calorie burn to the next level. 10 minutes isn’t long, but often I find that I can get a lot accomplished. I can run around the neighborhood with the dog, or get the dishwasher unloaded. I can take a shower, whip up breakfast, call my mom, or fire off an email. 10 minutes, though it seems like little time, can be turned into productivity in big ways if we are intentional and open to making it work!
Today I challenge you to do an extra 10 minutes. What does that look like? It may mean that you come to the gym 10 minutes early for some walking, jogging, or intervals before your class starts. It may mean staying 10 minutes later. It may mean working a 10 minute walk into your lunch hour, or it could look like you starting off the morning with a 10 minute HIIT session.
In 10 minutes you roughly burn,
44 calories walking
111 calories swimming
41 calories playing Wii
160 calories running
99 calories cycling
This adds up! Do not discount what a few extra minutes will do for you! If you give me 10 minutes of jogging, only 4 days a week, you have burned an extra 640 calories. If you do the math, that could be an extra 6 pounds of burn at the end of the year with very little extra effort!
Here are a few workouts to guide you:
1. Efficient 10 Minute Interval Work
(This can be completed outdoors, on the treadmill, elliptical, or bike.)
Easy pace for 2 minutes.
Minute 3-5 increase intensity to a moderate pace.
Minute 5 go hard for 30 seconds, slow down for 30 seconds.
Repeat 30/30 for minutes 6,7, and 8.
Minute 9 go as hard as you can safely for 1 minute.
Minute 10 recover for 30 seconds.
Go hard again for the last 30 seconds.
HIIT-High Intensity Interval Training
2. Power HIIT No Equipment
(Can be done anywhere, anytime!)
Warm up for 2 minutes with jumping rope, jogging in place, or any loosening movements.
The next 8 minutes will be performed Tabata style with 20 seconds of high intensity followed by 10 seconds of recovery.
1. High Knees
3. Jump Switch Lunge
4. Downward Dog Push-Ups
5. V-sits with a Twist
6. Power Squat Jacks
7. Kickboxing Punch
8. High Knees
(Repeat for a second time and you are done!)
3. Move It!
Find a loop around the office, do stairs in the house if it’s cold, or just find a route in your neighborhood to walk that takes approximately 10 minutes. Time will fly, I promise!
Martial Arts in 10!
Sitting a desk, working from home, streaming from a hotel? Videos are a great tool to get moving without hardly any thought!
10 minutes can be wasted effortlessly. Guilty! Let’s be intention and reap the gains of 10 more minutes of moving! Check in with #10forhabitude