By: CDPHP® Fitness Connect at the Ciccotti Center Staff
Short on time? Here’s a 10-Minute Workout
Many adults do not complete the recommended amount of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Working full time, family responsibilities and social schedules can make it difficult to squeeze time in for a workout. However, we know that exercising is important to support our physical and mental health. Quick workouts are a good way to get moving during those busy seasons in our lives.
Walking
Suitable for all fitness levels and one of the best workouts for weight loss, walking is a convenient workout that you can add to any part of your day. No equipment is needed and 10-20 minutes a day can make a significant impact on your fitness goals. Incorporate walking into your daily routine by taking the stairs when you can. Parking further away from your destination or exploring a trail at your local park. A 30-minute walk may help reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
10-Minute Cardio Blast
Warm up with a light jog in place (30 seconds), then complete the following five exercises:
Jumping jacks 30 seconds
Rest 30 seconds
Burpees 30 seconds
Rest 30 seconds
High knees 30 seconds
Rest 30 seconds
Squat jumps 30 seconds
Rest 30 seconds
Push-ups* 30 seconds
*Traditional or modified on your knees
Once you complete one round of all five exercises, rest for 60 seconds. Then start over and do the circuit one more time to complete a total of 10 minutes.
Being consistently active doesn’t have to be overwhelming. You can find easy ways to get moving so that exercise can become a part of your daily life. We can help you save time while you work out with personal training sessions. To learn more about personal training with our experts to streamline your workout routine please visit the Member Services desk.
REFERENCES:
https://www.washingtonpost.com/health/2022/05/07/short-exercise-health/
https://www.sharp.com/health-news/can-a-10-minute-workout-be-effective.cfm
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