The 10 Minute Workout
This blog was created for those that struggle to find time to exercise. There are still simple exercise options that can be done at home.
Exercise is something that many of us find it hard to find time for, with our busy schedules from day to day. Especially if it means going to the gym, it is completely understandable that this is something that a lot of people struggle with given the numerous other commitments we have. Now I can go on and say that we should prioritise ourselves first and put gym time as the number one thing to do after work etc. If that is the case for you then great! But I understand that is just not realistic for a lot of us, and I will not force it upon you to prioritise gym time.
However, there are great tips and workouts that are just as effective if we are still wanting to benefit health wise and get some exercise. One of the main workouts that are intense and only goes for a short amount of time is called Tabata.
How do we perform Tabata?
Firstly, Tabata is not an exercise in itself, it is a workout format. The format is a 4 min cycle consisting of 8x 30 second rotations. These 30 second rotations are made up of 20 seconds of work and 10 seconds of rest. This means that the 4 minutes of exercise is performed by 20 seconds of all out exercise and 10 seconds rest going for 8 rounds (4 minutes in total). This cycle goes non stop, meaning that we exercise for 20 seconds and rest for 10 seconds, once that 10 seconds is over we go straight into the next 20 seconds of exercise until the 4 minutes is over. This may sound quite easy as 20 seconds doesn't seem long, but trust me when I say it'll test you. Once we have done the first round of Tabata, rest for 2 minutes before we go into the second round, this will consist of 10 minutes in total. If you want to make is shorter and harder, just shorten the rest between the 2 rounds of Tabata.
You can choose the exercises that you want to do in the 20 second work periods. Tailor it how you want, I recommend you choose exercises that occupy the whole body. So for example, since we know that each round of Tabata consists of 8 rounds of 20 seconds work and 10 seconds rest, we can choose squats for the first 4 rounds, and push ups for the second 4 rounds. For the second round of Tabata, you can choose sit ups for the first 4 rounds and mountain climbers for the next 4 rounds. There are a lot of options you can choose. You can even choose one exercise for the entirety of both Tabata rounds, and change exercise everyday to target the whole body. For example, push ups Monday, squats Tuesday, sit ups Wednesday and mountain climbers Thursday.
These exercises can all be bodyweight with no equipment, this means that it can be done anywhere at anytime. Some people like to do it first thing in the morning to get it out of the way and wake them up for the day. Some like to do it after work before they rest for the night. It really is up to the individual on how and when they want to do this. It is also up to the individual to choose the exercises they do. So this is quick, flexible and customisable. All it needs to 10 mins of you day.
If we find that the rounds are too difficult, and we struggle to complete the 20 seconds of exercise, especially in the latter rounds, we can also change the work:rest ratio to 15 seconds and 15 seconds. Meaning 5 seconds less work and 5 seconds more rest. Start there are work your way up until you are able to do 20 seconds work and 10 seconds rest.
So as we all can see, this is a simple workout routine that can be performed anywhere. It only takes 10 minutes and it will make us sweat and work, that's all we need. I hope this can help you all in your quest for better health. I also hope that you all can see the benefit of such as simple and quick exercise.