Exercise is great for your mind and body — but sometimes, we can’t fathom devoting an entire hour per day to the gym. That’s why exercise snacks were invented. These are 10 minutes of exercise that you can sneak in throughout the day when you need a break from work, when you can sneak away from the kids, or even when you’re on hold on the phone (IYKYK). Ten-minute exercise breaks can add up to an hour per day without you even realizing it.
Here are a few to try:
10-Minute Mix-Up
This is great if you want to do a little of everything, says Andrew White, a certified personal trainer and owner of Garage Gym Pro. “I’ve seen firsthand how these small bursts of exercise can have a huge impact on your overall health and fitness,” White says.
Walking Lunges
Reps: 10 on each side for three sets.
Stand with your feet together, and take a big step forward with one leg, bending both knees at 90 degrees. Your back knee should hover just above the ground. Push off the front foot and bring the back foot forward to start the next lunge. These work your quads, hamstrings, glutes and calves and help with balance and stability, White says.
Push-Ups
Reps: Three sets of 10-15.
Start in a plank position with your hands place shoulder-width apart. Lower your body, keep your back straight, and push back to the starting position. Too challenging? Leave your knees on the floor. This works your chest, shoulders, triceps and core.
Plank
Reps: Hold for 30-60 seconds, repeat three times.
Start in a forearm plank with your elbows directly under your shoulders and your feet hip-width apart. Keep your body straight and hold the position. This engages your core, shoulders and back and helps improve stability and balance.
10-Minute Cardio
Get your heart rate up for these 10 minutes, White says.
Squat Jumps
Reps: Three sets of 10-15 squat jumps.
Stand with feet shoulder-width apart, squat down and jump up explosively. As you land, lower back into the squat position. This strengthens your lower body and boosts your heart rate.
Triceps Dips
Reps: Three sets of 10-15 dips.
Sit on the edge of a chair or bench, place your hands beside your hips, and slide your butt off the seat. Lower your body by bending your elbows to a 90-degree angle, then push back up to the starting position. This improves arm strength.
Mountain Climbers
Reps: Three sets of 10 on each side.
Start in a plank position. Bring one knee toward your chest and then quickly switch legs.
10-Minute Core Snack
Focus on your core for 10 minutes a day to see quick results, says Josh Weight, an exercise physical therapist, strength and conditioning coach and clinician, and the director of Gravity Physio. (And yes, his last name is actually “Weight.”)
Plank
Reps: Hold for 40 seconds, do three sets.
Placing your hands under your shoulders as if you’re about to do a push-up, lift up, keeping your core steady, glutes tight, legs straight and muscles stiff.
Bicycle Crunches
Reps: Three sets of 30 (15 on each side per rep, alternating).
Lying on your back, raise your head and your neck, and bring your opposite elbow to your opposite knee. Return to your back and try the other side.
Russian Twists
Reps: Three sets of 20 (10 on each side per rep, alternating).
Sit on the floor with your legs in front. Lean back until you’re sitting on your sit bone. Bend your legs, keeping your feet on the ground. Place your hands in a prayer position and twist your torso from side to side.
Leg Raises
Reps: Three sets of 20.
Lying flat on your back, lift your legs off the ground until they reach a 45-degree angle, then lower them until they almost touch the ground. Make sure your back stays flat and doesn’t arch as you lift.
Reverse Crunches
Reps: Three sets of 15.
Lying on your back with your legs at a 90-degree angle, lift your feet to the ceiling before lowering your hips to the ground.
10-Minute Basic Exercise Snack
These are your basic exercises that are tough but incredibly effective, says Amiyah Watts, a personal trainer. Chances are, you already know how to do most of them.
Squats
Reps: 10-15.
Standing with your feet shoulder-width apart, lower your body until your thighs are parallel to the ground. Keep your back straight and your core engaged.
Push-Ups
Reps: Three sets of five.
Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground, then push back up to the starting position.
Plank
Reps: Three reps of 30 seconds each.
Start in a push-up position. Keep your core tight and your bottom tucked.
Crunches
Reps: Three sets of 20.
Lying on your back with your knees bent, your feet flat on the ground, and your hands behind your head supporting your neck, curl your upper body toward your knees. Lower and repeat.
Wall Sit
Reps: Three sets of 30 seconds.
Stand with your back against a wall and slide down until your legs are bent at a 90-degree angle. Hold for 30 seconds.
Lunges
Reps: Three sets of 15 per leg.
Standing with your feet shoulder-width apart, step forward with one leg. Lower your body until your front leg is bent at a 90-degree angle and your back knee is almost touching the ground. Push back up to the starting position and repeat with the other leg.
What exercise do you try to do daily? Let us know in the comments below.
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