February 21, 2014
Although the Centers for Disease Control and Prevention recommend physical activity 30 minutes a day, at least 5 days a week, sometimes, in the words of Sweet Brown, “Ain’t nobody got time for that!”
If you’re rushed for time, getting in a good workout is still possible. These ten 10-minute exercises will help you get fit and burn fat in almost no time!
It’s not just for child’s play. According to experts, jumping rope burns about 11 calories a minute. That’s 110 calories in 10 minutes!
Jumping rope gets your heart pumping and requires the movement of your whole body. Try lifting your knees and jumping even higher for a better workout.
Running is often described as the best exercise for weight loss for 4 reasons:
- It burns calories even after you’re done
- It burns more calories in less time than other exercises
- It’s convenient and requires little equipment
- It releases brain chemicals that help you feel good
Even 10 minutes of running produces these benefits.
If you’ve got dumbbells at home, you can do some ground level work on your muscles in 10 minutes. Here are some of the best weight exercises that work many muscles quickly:
- Bicep Curl
- Shoulder Press
- Dead lift
- Bench press
Most beginners do 10 to 12 reps on each arm for each exercise.
Yoga may not be the best fat-blasting workout, but it definitely improves flexibility and posture, especially if you do it for 10 minutes every day.
Take a yoga class to learn the poses or use an instruction video. Then pick your favorite moves to fit into a 10-minute workout.
If done with correct technique, push-ups get your heart rate up in 10 minutes or less.
For best results, assume a plank position on the floor with feet together. Hands should be approximately shoulder-width apart, palms face down and elbows pointed toward toes. Your weight should be supported by your hands and balls of your feet.
As you lower your torso, your elbows will form a 90 degree angle. Exhale as you push yourself up with your shoulder and chest muscles; the triceps will be contracted as well but they should not be the force of your push.
If you’ve mastered the classic push-up, try these variations:
- Clap Push-up: After you lower, push yourself off the ground and clap in midair.
- Spiderman Push-up: When you lower, lift one leg off the floor and pull your knee to the side up toward your shoulder.
- One-armed Push-up: Spread your legs farther than normal and put one of your arms on your back.
There’s a reason why both fitness experts and beginners do burpees: the burpee works your entire body and is one of the best fat blasters around.
From a standing position, lower into a squat and place your hands on the floor. Kick your feet back into push-up position and lower into a position. Now, kick your feet back to their original position, stand up, and jump, clapping your hands over your head.
One set is 15 reps.
A chair dip is an effective toning exercise, and all you need is a chair. Here’s how it works:
- Sit on the edge of the chair with feet together, flat on the floor.
- Place your hands on the seat on either side of your thighs.
- Bend your elbows 90 degrees and lower yourself to the floor.
- Straighten your arms, raising your body back to start.
Got stairs? Use them for what they’re worth. Run up and down them; do lunges as you climb; or jog up, skipping stairs as you go.
If you want flat abs, you’ll benefit from 10 minutes of sit-ups. Make your workout more exciting by trying these variations:
- Knee-up: Like the name says, lift your knees from the floor as you crunch up.
- Hip lifts: With legs straight toward the ceiling, lift your hips as you crunch.
- Superman: Lie on your stomach and lift one arm and its opposite leg, then switch.
Jumping jacks are a high energy, high cardio activity you can do anywhere and everywhere. Vary your jumping jacks by crossing your legs as you jump, jumping with high knees, or squatting with each jack.
-  “How Many Calories Does Jumping Rope Burn?”
-  Caitlin Giddings. “4 Ways That Running is Best for Weight Loss.”
-  “How to Do a Push Up.”
-  “How to Do a Burpee.”
-  “Chair Dips.”
-  “Hard Core – Exercises to Strengthen Your Abs For Better Performance.”
-  Amber Gruger. “Variations of Jumping Jacks.”