I have some good news for you…
The truth is that not all workouts have to be an hour.
In fact, they can be pretty short and still be plenty effective. This should come as a relief since I am well aware that shortages of time and motivation are two of the top reasons why so many of you find it challenging to stick with an exercise program.
There are a couple of different strategies you can implement to make sure you get a great workout in…
and this can be done in as little as 10 minutes!
So in an effort to guide you in the right direction, I’m going to share a few tips you can follow along with that will demonstrate how simple it is to use your limited amount of workout time wisely.
Tips for a Short, but Effective Workout
Tip 1 – Focus On One Body Part Per Day
When concentrating on just one area of the body per day, you can use the power of focus to maximize results within a limited amount of time.
For example, you can spend 10-20 minutes on Monday working on your lower body and then switch it up on Tuesday by doing an upper body workout and following this pattern throughout the week.
Using this strategy not only allows you to work hard in less time, but it requires your overall attention to remain focused on one specific area. The reason this is beneficial is because if what we focus on expands (and I happen to know this is true from first hand experience), then it only makes sense that when you are ‘zeroed in’ on something in specific, you will get it.
A fantastic home workout program that demonstrates this method is Tony Horton’s 10 Minute Trainer.
Each segment focuses on a specific area of the body for about 10 minutes and you can always modify the exercises if needed.
You don’t need any fancy equipment, nor a lot of space.
I have personally used this program and I thought it was both effective and challenging.
I was able to find the core workout on Youtube, and thought you might want to check it out for yourself.
Tip 2 – Dedicate Each Workout to One Specific Piece of Exercise Equipment
This is a fun way to mix things up a bit while still getting an effective workout.
And it would look something like this:
- Monday (stability ball) – 3 sets/ 8-12 reps of stability ball wall squats, walk outs, bridges and knee tucks
- Tuesday (resistance bands) – 3 sets/ 8-12 reps of band presses, rows, side band pulls and swimmers
- Wednesday – 20 minute fitness walk
- Thursday (body weight) – 3 sets 8-12 reps of bw squats, push-ups, chair dips and bicycles
- Friday (dumbbells) – 3 sets 8-12 reps of rdls, upright rows, lying chest flys and tricep kickbacks
This is just one example of how you can create a full body workout in just minutes per day. The time will fly, and you won’t get bored.
Tip 3 – Short High Intensity Workouts
Another great way to get a short and effective workout in is to keep the entire body engaged in each exercise you do.
One program that is designed to help you do just that is Jackie Warner’s “Xtreme Timesaver Training” workout dvd.
The cover of the dvd states that it’s like two workouts in one – and that’s because it is.
The exercises are slow and controlled and there are modifications to each one of them. The focus is on form and there is a lot of isometric work as well.
Isometric muscle contractions keep muscles working in the absence of movement. An example of this would be to hold yourself in a squat position without lowering or lifting.
They are quite effective and allow for an increase in intensity of your workload in the absence of equipment. As you hold yourself in one position, you can work other areas of the body simultaneously.
Check out this clip of the Timesaver Training video to help you get an idea of how this works.
Time to Get Moving
So now that you’re equipped with a few ideas on how you can get an effective workout in a short amount of time, the next step is to decide when to get moving.
These workouts may not take long to do, but they will involve effort and they’ll definitely get you sweaty.
My suggestion is to figure out what time of the day you will be able to clear your mind and your schedule in an effort to focus on the work involved in these programs and to stick with them.
The good news is that these workouts go by so fast, you’ll be finished before you know it.
Have you discovered any short exercise programs that worked well for you?