When you have a busy routine,or doing work from home, your inbox never rests and even when you get at home, you no longer have energy. But this is the fact, it will not take hours to get fit. All you need is only your 10 minutes workout routine.
Now we plunge into science-supported, expert-endorsed, time-tested 10 minutes workouts that are perfectly fitting your professional schedule be it in Lahore, London or Los Angeles.
Why 10 Minutes Is More than You Think.
Research by a 2022 University of Sydney study also indicates that short periods of intense exercise as short as 10 minutes can have a tremendous heart-health and metabolism-enhancing effect.
when 10 minutes workout performed correctly:
- Increases the metabolism up to 12 hours.
- Lowers the amount of stress and cortisol.
- Alleviates back positioning (when you are sitting long hours)
- Further improves concentration and innovation.
You do not need to spend more time on it, you need smarter moves.
The Science Backed 10 Minute Formula (HIIT + Mobility )
HIIT (High-Intensity Interval Training) is most appropriate to busy individuals who have only limited time and energy to put in effort and rest.
The ideal 10 minutes full body structure is as follows:
- Minute Exercise Intensity Area of Focus:
- 0–1 Jumping Jacks Medium Warm-up
- 1–2 Push-ups High Chest, arms
- 2–3 Squats Medium Legs, core
- 3-4 Mountain Climbers High Cardio, abs.
- 4–5 Plank Low Core
- 5–6 Burpees High Full body
- 6–7 Lunges Medium Lower body
- 7–8 High Knees High Cardio
- 8-9 Shoulder Taps Medium Core stability.
- 9-10 Strength + Breathing Low Recovery.
Do 30 seconds work + 30 seconds rest.
Variation of intensity – beginners may either omit burpees or perform push-ups against the wall. Workout Plans on Desk (Workers in offices and at home) Sitting all day? You can do these moves in the comfort of your workstation and you do not need any fitness clothes.
- Seated Leg Raises
- Sit erectly, straighten out one leg and hold, 5 seconds.
- Do 10 reps each leg.
- Chair Dips
- Take your edge (non-rolling) with a chair.
- 10–12 reps to tone triceps.
- Shoulder Rolls and Stretches of the neck.
- Tension is minimized by intervals of 30 seconds.
- Seated Torso Twists
- Butt behind, swing sideways, right and left, enhances spine flexibility.
Have an alarm after every 90 minutes: Move 1 minute. You will notice that you are so productive.
10 Minutes Workout at Home
When you are not able to go to the gym, make your living room your own mini fitness room.
Here is your 10 minutes workout routine at home:
- Warm-up (1 min): Shoulder roll, arm circles.
- Jump Squats (1 min)
- Push-ups (1 min)
- Reverse Lunges (1 min)
- Plank with Shoulder Tap (1 min)
- Glute Bridges (1 min)
- High Knees (1 min)
- Side Plank (each side 30 sec)
- Crunches (1 min)
- Stretch (1 min)
10 minutes of movement will result in 100% progress in comparison with nothing.
Morning routine is your Power Start
You can start your day by spending 10 minutes to help you feel productive and at ease. Harvard Health states that morning exercises assist in releasing dopamine and serotonin, making one less anxious at work.
Morning Booster Plan:
- 2 min: Light jog in place
- 3 min: Dynamic stretches
- 4 min: Body weight training (squats, push-ups, crunches)
- 1 min: Deep breathing
Think of mornings when it is hectic, then do it after Fajr prayer, it is peaceful time, and the stomach is empty, that is the best metabolism reset.
The 10-Minute Rule of a CEO
One such example is a Karachi marketing executive, Sara Malik who was forced to skip the gym over months. She began 10-minute HIIT sessions on her office desk corner – and in 3 weeks, she felt:
- More concentration in meetings.
- Weight loss of 1.5 kg
- Reduced neck pain
She says it is not the length of time that you are working out, but rather not breaking the chain.
This life experience demonstrates that micro-workouts can produce macro-results.
