Busy men and women often feel that they are unable to stay in shape while working a full time job, taking care of a family, or going to school full time. As regular Shah Training readers, you know this isn’t true. I provide you with the tools, but you need to get serious about health, and make the time to exercise.
But sometimes you have those days that are so locked up with things to do that you literally have 0 time to workout. Well, then its time to call in some back up. I’m going to show you an intense 10-minute workouts you can perform anywhere and at anytime.
I suggest you use this workout if you’re really in a serious time crunch. I’m talking about situations where – 3 days have gone by without any physical activity, and you just need to get some exercise in – or when you absolutely know that this week is going to be busy so you decide to workout as soon as you wake up, or right before bed.
Choose your situation. I’ll give you the workout. You don’t even need a timer for this workout. I know for a fact it lasts just 10 minutes. You don’t even need apullup bar. You just need your body, and 10 minutes (or less). I suggest you grab an index card, write down the workout and keep it in your back pocket for emergencies.
Here it goes. Perform the following 10 repetitions as a single circuit with little to no rest in between each exercise:
- Bodyweight Squat, 50 Reps
- Pushups, 25 reps
- Jumping Jacks, 50 reps
- Lunges, 25 reps each side
- Hindu Pushup, 15 reps
- Hindu Squat, 30 reps
- Steam Engine, 50 reps
- Spiderman Pushup, 15 reps each side
- Squat Thrust, 25 reps
- 8 Count Body Builders, 25 reps
If you can, try to time the workout. Most cell phones feature a stop watch feature. It’s OK if you are unable to time the workout. Just do it. Get your blood flowing and get on with the rest of your day. If you are able to time it, then simply jot down the time and date you performed the workout on the other side of the index card.
The idea is that the next time you pull out your emergency card, try to beat your previous time. Another progression technique is to add repetitions or exercises to the circuit each time the workouts takes less than 10 minutes.
If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.