When it comes to exercise, men and women are very different. Where as you men are happy to be pouring with sweat doing weight training and be done with a gym session in a short space of time, most women believe they need to do a full hour’s cardio to be classed as a proper workout. But in truth, any exercise is better than no exercise. So we can take a leaf out of your book fellas’ when it comes to your approach to a workout when us women really can’t spare an hour. What’s more – shorter, sharper bursts of exercise have proven to be far more beneficial than one long hard slog. So here’s a mini workout both men and women can do in just 10 minutes which I adapted from a men’s magazine a few years ago. I do this when I’m away from home and don’t fancy a run or just for a change so that I get to use different muscle groups. If you’re really ambitious you can do it in the morning before you jump in the shower as a great fat burner to kick-start the day. And if you’re even more ambitious, then perhaps squeeze in a second set in the evening before you make your dinner. But hey let’s not get ahead of ourselves here and just do the circuit in the first place! The best thing is you don’t need any props 🙂
Mini bodyweight circuit
You can perform this circuit without rest between exercises. Once complete rest 1 minute and repeat it. Do as many circuits as you can within 10 minutes.
Skipping – Pretend you have a skipping rope in your hand and skip for 1 minute. This will act as your warm up and get your heart rate going. Start off slowly and then speed up.
Jumping Jack -Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 15 reps.
Pushup -Assume the classic press up position , legs straight, hands directly beneath your shoulders. Tighten your abs and keeping your body still lower yourself until your chest touches the floor and then push back up. Ladies, you can do the push ups with your knees touching the ground. Do 15 reps.
Prisoner Squat – Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 15 reps. For an alternative, lean against a wall in the squat position so that your knees are bent at a 90 degree angle and hold the position for 45 seconds.
Forward lunge – From a standing position and with your hands on your hips, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 15 reps with each leg.
See it’s easy as that. What are you waiting for? Give me 10!