No Time To Train? No Problem!Matt Whitmore •
If you follow us on Facebook, Instagram or Twitter you may have noticed we’ve been posting lots of 10 minute workout ideas. Some use only bodyweight exercises, some use kettlebells and others dumbbells or barbells, however they all have one thing in common. They last no more than 10 minutes and for good reason!
We understand that some days time is short yet people still want to get a sweat on and nail a gym session, we are often asked:“what’s the minimum amount of exercise that can get you results?” or “I really don’t have much time to train but surely anything less than 45-60 minutes won’t get results?”
Well the truth is 10 minutes are far better than nothing at all, right? Please understand, I am not saying that your workout routine should be based purely on 10 minute sessions every single time. Training plans should be based on your individual needs and at times that could likely involve a short 10 minute workouts.
Let’s think about this for a moment, because I am sure a lot of you are thinking there is no way a 10 minute workout could replace my 45 minute full body workout!
Firstly, these 10 minutes do not need to replace them, they can simply complement them or you can add as a finisher at the end of a workout if it’s something you just want to have a go at. They’re just ideal when you’re short on time and want to get the blood pumping, ramp up metabolism and even do them with light weights just to move and aid recovery.
A 10 Minute Kettlebell and Bodyweight Session
Here is an example of a 10 minute kettlebell and bodyweight session. Simply perform each exercise back-to-back with as little rest as possible, aim to complete as many rounds as you can with good technique of course as possible.
- Kettlebell swings 20 reps
- Kettlebell goblet squats 15 reps
- Press ups 10 reps
Let’s assume you manage 5 rounds in 10 minutes, that’s 225 reps, 15 sets of exercises and you have worked your glutes, quads, hamstings, core, chest, shoulders and triceps. Your heart rate will be through the roof as will your metabolism. Due to the almost non existent rest periods your work rate is incredibly high. In honesty most people wouldn’t cover this in 45 minutes because of the frequent rest periods, a bit of a natter and several trips to the water fountain. Again I am not saying these should replace those workout but just to put your work rates into perspective.
One of the most popular exercise videos I have posted online involved no equipment at all and people loved it. Again due to the work rate involved 10 minutes will feel like plenty. Here it is.
Perform each exercise back to back and aim to complete as many rounds as you can in 10 minutes.
- 30 high knees
- 20 air squats
- 10 plank walk outs
- 10 press ups
- 10 lunges each leg
If you manage 4 rounds that’s 320 reps, 20 exercise sets and again it’s a full body approach as well as getting that heart rate up and you will be burning more calories for up to 24 hours after the session finishes. Not bad for 10 minutes work right?!
Can You Really Burn Fat In Just 10 Minutes ?
There are many factors to consider such as stress, sleep, diet and age yada yada yada but in short OF COURSE. You are still stimulating muscle fibres, elevating heart rate, boosting metabolism and burning calories.
However, it does not need to be like the examples above, I have worked with clients who prefer a more weights based routine and are looking to build muscle. So here is an example of a more weights based and muscle split routine.
Perform as super sets with just 20 secs rest between super sets. Perform 5 sets. Select a weight that allows you to complete all reps and all sets. Keep in mind the rest periods are short and that will hit you.
A1) Incline DB press 8 reps
A2) Barbell deadlift 8 reps
B1) Flat DB press 8 reps
B2) Supinated grip barbell row 8 reps
C1) Close grip press ups 8 reps
C3) Renegade rows 8 reps each arm
If you stick to the rest periods and don’t waste time changing equipment you can nail this in 10 minutes, I know because I’ve done it and so have many clients.
Now, let’s look at this from a different angle for a moment. What if you used a 10 minute workout not to go beast mode but to simply boost your mood? We all know exercise gives a nice endorphin rush, puts a spring in our step and just makes us a better person to be around.
Well Keris organised another 30th birthday celebration for me last Friday, a surprise do where I caught up with people I have not seen for a while. It was a great night and its safe to say I got pretty drunk, but hey it was worth it. The only problem was I was not feeling too perky the next couple of days. Keris felt the same and whilst we didn’t want a full blown gym session we felt some movement was needed. One of our Fitter 365 members posted in the group: “Anyone up for a 100 rep challenge this weekend?” so we opted for this little gem whilst walking the dog both mornings:
- 100 air squats
- 100 press ups
- 100 walking lunges
It was a challenging, a full body workout and got the heart pumping and the blood flowing. But best of all I felt awesome afterwards, full of energy, in a more positive mood and we had a great day. All in all it took about 10 minutes, sure I could do it quicker but the pace was perfect for the day.
So yes you can get great results using 10-15 minute training sessions as long as all your other ducks are in a row and you give 100% every time. Personally I still love my 45 minutes of hard work but I have the time and I love to train but these 10 minute workouts are ideal finishers and for those days when I simply don’t have time to get to the gym.
We have plenty of these workouts on our Fitter 16 lifestyle transformation programme.
You’ll receive your own tailored training plan plus meal plans, awesome recipes plus advice with health and mindset. We keep you accountable via a dedicated Fitter 16 Facebook support group and you can get started today for just £27. Head to www.fitter16.com to find out more.
PLEASE NOTE: These are just workout suggestions and count as the working part of your training session so be sure to warm up properly and cool down afterwards to prevent injury.
P.s if you want to see more of the training videos and recipes be sure to like us on Facebook, follow us on Instagram and Twitter and be sure to check out our Youtube channel which will be gutting a big revamp soon 🙂