The Best 10-Minute Workout

An effective workout doesn't have to be a long workout.

Happy Labor Day, People!! We were in beautiful Breckenridge, CO, soaking up the sunshine and fun in the mountains with friends. I LOVE weekend getaways. Only downside sometimes can be that we get a bit behind with life. Does anyone else feel this way? Laundry, cleaning, yard work, mail, you name it - there's a lot to do to keep our lives functioning. And let's face it -  EVERYONE is busy in this day and age. Sometimes work bears down on us, our families need our attention, or our lives quickly become over-committed. And what about the less frequent derailments in life - your child wakes up with a fever, you’re finally enjoying that much deserved, long anticipated vacation, or we simply lack motivation for the day. While these occurrences are normal, they don’t have to distract you from taking care of yourself.  A healthy lifestyle is critical to overall wellness, helping you to avoid unhealthy weight gain, improve heart health and cholesterol levels, even reducing the risks of some cancers. Exercise also positively impacts our mood, stress level and even quality of sleep! 

Here's the best part of all – you can enjoy the benefits of a great workout in as little as 10 minutes! That means when life gets crazy, throwing routines and dependability to the wind, you don’t have to write off today’s workout for lack of time. With all the health benefits to be gained in such a short amount of time, who can afford to miss it? NOT YOU!

For starters, try one of the following 10-minute workouts. As always, before beginning the workout, start with a dymanic warmup.

FIT WHISKEY GIRL'S FAVORITE KICK ASS WARM UPS:
butt kicks, high knees, bodyweight squats, walking lunges, jumping jacks, mountain climbers, toy soldiers, push-ups, burpees, and light weights for arms. The possibilities are limitless!  

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10 Minute Treadmill Workout
​SPRINTS!
30 seconds: SPRINT your ass off!
45seconds:Rest. Hold onto rails and straddle belt. Big deep breaths in through your nose for 3 seconds and out through your mouth for 3 seconds.
Repeat 7 times.

10 Minute Plyometric Workout
30 seconds: Burpees
10 seconds: Rest
30 seconds: Jump Squats
10 seconds: Rest
30 seconds: High Knees
10 seconds: Rest
30 seconds: Jump Lunges
10 seconds: Rest
​Repeat  4 times.

To aid in the transition from one exercise to another and minimize the distraction of watching/resetting a timer, you can download a free Tabata App, like this Interval Timer by Deltaworks  and set the Interval Cycles in accordance with your workout. Another benefit to interval training – the workouts are never boring! With 4 easy ways to alternate intensity, there are endless opportunities to challenge your body. 

• Time: Vary the length of the high and low intensity cycles, beginning with longer recovery cycles, transitioning to shorter recovery cycles, and/or increasing the high intensity cycles.
• Distance: Begin with shorter distances of intensity, working up to longer distances.
• Weight: Slowly increase the weight used for high intensity weighted exercises.
• Terrain: Play with the incline of hills while on the treadmill or running outside.

While interval workouts give you a solid butt kicking, they are incredibly addictive! So have some fun with it, challenge yourself and remember – it’s only 10 minutes! You can endure more than you think you can, moving you another step closer to the stronger, sexier, healthier version of you! Now go kill it! 

A solid workout plan is only half the battle. Great nutrition is a vital component to truly changing your body, and my meal plans can help you accomplish your goals by explaining exactly what to eat, when to eat  and how much to eat.  To learn more, visit my website. Let's work together to create a custom workout and meal plan that will work for you! 

XOXO - Amy

(thanks to guest blog writer Deanna Torres - a sweet and strong lady - the best combo around!)

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