It’s no secret that, along with a healthy diet, physical activity is essential for our bodies to feel and perform at our best.
But did you know physical activity can also boost self-esteem, mood and energy?¹
But what about if you struggle to find the time after college or Uni? Or perhaps you have had a particularly busy day at work and just can’t face getting into your gym gear and heading off for a work-out, when all you really want to do is stay in the comfort of your lounge room....
A recent study revealed that a 10-minute workout involving a single minute of very intense exercise may produce health benefits similar to longer, traditional endurance training.
So, there really is no excuse for not getting in shape - there really is enough time!₂
Here's a few of our favourite 10-minute workouts, you can do anywhere - no gym necessary!
1. Squats (done the right way)
Squats are one of the most common exercises and are a great exercise to incorporate into a quick, 10-minute workout.
To do a squat correctly, get into the squat position. Stand with feet roughly shoulder-width apart and make sure your shoulders are neutral.
Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Make sure you keep your back straight and don’t let your knees extend over your toes.³
You may prefer to do your squats with your hands clasped together when you squat- this part is entirely up to you!
When you come back up, engage your core, squeeze your glutes and drive yourself back up to a standing position and repeat. We suggest starting with sets of 15 squats broken up with 15 second breaks until your 10 minutes is up! If this feels too easy, gradually increase the number of squats you do in each set until you find it challenging!
2. Try a skipping session
If you haven't picked up a skipping rope since your primary school P.E class, it's time for a trip down memory lane, as this is such a great cardio workout to try, especially when you are short on time.
Alternating your jumps are a fantastic way to keep things interesting as you jump. Try jumping continuously on one leg for 30 seconds and switch to other leg for 30 seconds.
Repeat one more time with 30 seconds each leg and keep the leg that is lifted in front of the leg that is jumping. You can always try switching feet without stopping, or alternatively jump continuously as fast as possible, if you are feeling particularly energetic! Make sure feet are not pounding on the ground and that your chest stays lifted.
3. High intensity Tabata drills
According to Scott Laidler, a film industry personal trainer from London, Tabata drills are a good option for a 10 minute work-out. These high intensity work-outs were originally devised for martial artists in Japan, to shed fat stores, these involve short, sharp bouts of action – normally 8 sets of 20 seconds, with just ten seconds rest between each set.₄
The great thing about Tabata drills – apart from their time-efficient nature of course, is that they normally only use your own body weight for resistance, so you can do them anywhere.
Good examples are reverse lunges, mountain climbers & bent arm to straight arm planks.
For Tabata and home gym work out inspiration, you can follow Scott on his You Tube channel.
As with any exercise routine, always remember to warm down properly and hydrate.
We love to finish our workouts with a glass of VÖOST Magnesium as the gentle fizz and natural citrus flavour makes it a real thirst quencher. The benefits of Magnesium include, that it helps maintain the normal function of muscles and the nervous system.
You should be able to get all the vitamins and nutrients you need, including Magnesium, from a balanced diet (with the exception of Vitamin D). But consuming enough of the right foods each day can sometimes feel like a big ask when you’re busy. Supplements can help support your diet and fill any nutritional gaps, if you struggle to get your recommended intake.