7 Ways You Can Use 10 Minutes To Get A Great Workout Without A Gym

“The only workout you’ll regret, is the one you didn’t do.”

 

Amen.

 

Who doesn’t feel amazing after exercise? 

 

Sure, it can be tough. It can even be painful. 

 

Besides that, it can also almost always, be the thing to have you feeling great, but you already knew that! 

 

So what do we do when we simply don’t have the time to fit it into our already packed out diary’s on a consistent basis?

 

We find time - and we start small. 

 

I’m talking 10 minutes. 

 

Less than 1% of your entire day. 

 

Ok, let’s account for (optimistically, I know) 8 hours of sleep, and 8 hours of work. 

 

It’s still only around 2% of an 8 hour day. 

 

You don’t need a gym, or any fancy equipment. 

 

You only need the motivation to get it done. 

 

Here’s 7 of my favourite ways to use 10 minutes to get a great workout.

1. AMRAP

AMRAP - As Many Rounds As Possible. 

 

Set 10 minutes on the clock, pick anywhere between 4-6 exercises and work through it as many times as you can! 

 

Example; 

 

10 x Squats

10 x Press Ups 

10 x Sit Ups

10 x Lunges

 

2. 60 Seconds Back & Forth

This time you only pick 2 exercises. 

 

Perform exercise 1 for as many reps as you can in minute 1, before doing the same for exercise 2 in minute 2. 

 

Repeat this for up to 5 times, in other words, for 10 minutes in total.

 

Example;

 

Exercise 1 - Squats

Exercise 2 - Ab Crunches

3. 30 ON/30 OFF

..for 10 rounds. 

 

This works great for a piece of cardio equipment like a treadmill or rowing machine. 

 

However even some bodyweight exercises can be used in their place.

 

Think something that will get your blood pumping like a burpee, jump squat or even some really fast mountain climbers!

 

4. The Time Cap

 

This one might even be less than 10 minutes, depending on how hard you work. 

 

Take 4-6 exercises like in the first example of this post. Pick a number of rounds to do. I’d recommend somewhere between 4-6 to start out. 

 

Then work your way through it, trying to rest as little as possible in between. You stop only when you’ve either finished the rounds you set as the target, or when the clock hits 10 minutes.

Example;

10 x Lunges

10 x Push Ups 

10 x Sit Ups

10 x Squat Jumps

- 5 Rounds In As Little Time As Possible

 

5. Squeezing The Bottle

 

This one makes sure you use every second of this 10 minutes. 

 

Start by picking one exercise and one hold. 

 

Set 2 minutes on the clock. 

 

Do reps of your chosen exercise until you stop. If you stop before the 2 minutes is up, then you must perform your chosen hold until the end of that 2 minute round. 

 

You can do this 4-5 times, keeping it under 10 minutes, and either stick with those exercises or change them as you go.

 

Example;

 

Exercise - Squats

Hold - Plank

 

6. Bitesize AMRAP

 

Similar to example number 1, except we’re kind, and give ourselves a designated 30 second rest throughout. 

 

You only need 2-4 exercises for this. Set a clock for 90 seconds and blast through them as quickly and effectively as you can. Rest for 30 seconds, and repeat 5 times. 

 

The fact you know you’re getting a slight rest in between can also be a huge mental boost with regards to helping you work even harder in the 90 seconds. 

 

7. Double Tabatta

 

Tabatta is a simple format. 

 

It’s 20 seconds of maximum effort, followed by 10 seconds rest, for 8 rounds. Equalling a total of 4 minutes. 

 

Perform one set of Tabata, rest for 1 minute, then perform another. 

 

You can switch the exercises up as much as you like. 

 

From doing the same exercise all the way through, to finding 8 different moves to perform throughout. It’s completely up to you. 

Don’t let a lack of time be the reason you don’t see results, or start to feel down on yourself for missing a gym session.

 

You can always find 10 minutes, no matter where you are, to get yourself going and get a great workout in. 

*Please note to always take 3-5 minutes before & after any intense exercise to properly warm up and cool down.

Need Some Inspiration?

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