Top Quick Workout Routines To Follow
People assume that if they don’t have a lot of time, it’s not even worth trying to squeeze in a workout. But the truth is that completing a quick workout daily can really make a difference in your health. Studies show that exercising for just 10 minutes can boost your physical fitness, energy, and mood. Here, in this blog, we will go through the top quick workout routines to follow.
In fact, there’s a lot of research to support quick workouts. A recent study found that taking an 11-minute daily walk can reduce your risk of disease and early death. Another recent study showed that “exercise snacks” — short bouts of exercise — can be an effective way to boost your fitness levels.
In other words, there is ample research describing the benefits of quick workouts — so there’s no reason to skip a quick workout! It really does add up.
What’s The Best Workout To Do If You Only Have 10 Minutes?
Quick workouts really do make a difference. This leads us to the question of which workouts we should do given our time constraints. If you’re already short on time, you probably don’t want to spend it going through multitudes of workout options. The good news is that the workout you choose depends on your goals and how you want to feel afterward. There isn’t one kind of workout that is somehow superior to all the others.
In other words, you get to decide based on your own needs. Ask yourself how you want to feel during and after your workout. Do you want to relax? Break a sweat? Get out some aggression? There’s a workout that will get you there with a few minutes of effort.
Your work is to check in with yourself and be honest about your energy level, your mood and your goals. Boil that down into an “I statement.” For example, “I want to feel relaxed,” or, “I want to have stronger abs.” Then strategically choose the type of movement that will help you get there. Let’s look at the top quick workout options.
Top Quick Workout Routines To Follow
1) Full body strength training
Grab a pair of dumbbells or use your body weight to run through some full-body exercises. Some of the varieties are squats, modified pushups, deadlifts, and bent over rows. You can find a free full-body toning workout online or simply pick your own mix of exercises that engage all of the muscles in your body.
Work your entire body with a 5 minute strength routine.
2) Seated meditation and yoga
If you are having a stressful day and need to relax, meditation followed by a few simple yoga poses will help you reset in minutes. Start by doing a few minutes of simple breathing meditation, breathing in through your nose for 4 counts, holding for 4 counts, and then out through your nose. After a few rounds of that, move into some spinal rotation like a seated twist and seated cat and cow.
Relax with this 5 minute guided meditation.
3) Bodyweight Mobility Training
Get down on the ground and do exercises that specifically target the functions of your hips, spine, and shoulders. This will improve your movement quality, joint alignment, and help you feel better. It doesn’t take more than 10-minutes.
4) Upper-body strength training
You’ll be surprised how quickly you can feel the burn when focusing on your upper body. Grab your dumbbells and perform a strength-training routine that includes bicep curls, overhead presses, tricep extensions, and pushups or modified pushups.
Sculpt your upper body using just your body weight with this 10 minute routine.
5) Lower-body strength training
If you need a super simple solution, you can get a lot of valuable work done with just a single exercise- the back lunge. It’ll develop your legs, glutes, and posture while improving your balance and mobility.
6) No equipment ab exercises
A lot of people have “get stronger abs” on their fitness to-do lists. Rock hard abs are coveted for aesthetic reasons, but having strong abs also improves your posture and supports all your other movements. The best part of strengthening your abs is that you really only need a few minutes a day. And, because the ab muscles are small, you can work them every day. Grab a mat, pick five of these ab exercises, do each of them for one minute, and then repeat the cycle.
7) High-intensity cardio
Sometimes you just need a good sweat. Start with a quick two-minute warm up (like a light jog) and then do a few minutes of intervals like sprinting for one minute, jogging for three, sprinting for another minute, and jogging for three. You can do this on the elliptical, running in place, on a spin bike or outside.
Get your heart rate up with this 10-minute cardio workout.
Achieve Your Workout Goals with Mark Lauren
Mark Lauren is recognized as the international bestselling fitness author who has won a professional belt in Thailand. With a new approach towards fitness, Mark Lauren has launched his fitness app to guide people to live a healthy life.
Whatever workout you choose, a quick gym workout within your busy day can help you to improve your overall fitness, and mental health and boost your metabolism. Reach out to our app for the guidance you need. We can help you design a quick gym workout that suits your requirements.
FAQs on Top Quick Workout Routines to Follow
Q1. Can 10 minute workouts be effective?
A: Studies show that exercising for just 10 minutes can boost your physical fitness, energy, and mood. In fact, there’s a lot of research to support short workouts. A recent study found that taking an 11 minute daily walk can reduce your risk of disease and early death.
Q2. Can I work out 7 days a week?
A: Yes you can, but you need to vary the difficulty and type of exercises. Therefore training every day may be possible. However, the body parts you target in each workout and the intensity at which you train will need to be varied to allow muscle groups to complete recovery.
Q3. Can I get in shape in 3 months?
A: Noticeable changes can take place in 2-3 months. After two to three months of consistent training, you’ll likely start seeing more significant muscle size and strength changes. You’ll also simply feel much better and have less pain and fatigue. Additionally, many people notice that their muscles appear fuller and more defined.
Q4. Can I do cardio every day?
A: A 30 minute cardio workout is a safe activity for most people to do every day. The simplest and probably most effective cardio type is simply walking every day. It’s a useful and simple skill that can transform your fitness.
