Time is the number one reason people say they can’t stick to a healthy lifestyle. But what if I told you that 10 minutes is the secret to getting fit? Science shows that just 10 minutes of physical activity at a time can make a positive impact on your health. These methods are the secret to getting fit when 10 minutes is all you have.
Get Your Heart Rate Up
If you are in need of a great calorie burn, you are going to need to increase your heart rate. And science shows that having an increase in heart rate, for 10 minutes, is enough to start making changes in the body. 10 minutes doesn’t seem like a long enough time to make any progress. But the secret to getting fit is elevating your heart rate for at least 10 minutes at a time. At 10 minutes your body has elevated your heart rate from 60-70% which is where the body begins to burn stored fat. To learn what your target heart rate should be follow this equation: (220-age)x.60. This will help you figure out what your target heart rate should be for 60 percent. Multiply by .70 for your target heart rate for 70%.
Higher Intensity Burns Fat
Increase your metabolism by doing high intensity work. High intensity is the secret to getting fit in 10 minutes because it requires large amounts of glucose to repair your muscles. High intensity exercises can be done for shorter times because they are more effective. The secret to getting fit is to do higher intensity exercise in at least 10 minute intervals. This will keep your body in fat burning mode (which can take 2-3 times as longer to do with low and moderate intensity). If you want to start incorporating high intensity exercise, use my HIIT progression guide.
In order to make the most out of your workouts, the secret to getting fit in 10 minutes is to include combination movements. This means include multiple muscle groups into one move. This can be done by adding shoulder presses at the top of a squat, or doing burpees with a push up. This will not only increase your heart rate and burn calories, but it will work most of the muscles in your body. Like previously mentioned, the glucose required to repair your muscles will be used in larger amounts. This helps to elevate your resting metabolism, which is the largest user of energy in the body. The secret to getting fit is to include combination movements that reduce your workout time, but use higher amounts of stored glucose in your body.
Frequency: Add Up Your Minutes
Although it’s possible to perform effective workouts with just 10 minutes a day, make sure that you perform this regularly. The more effective, 10 minutes you can get in, the better. 10 minutes is the secret to getting fit when you are lacking time. Short workouts CAN be effective when done properly. If you only have 10 or 15 minutes in the morning and 10 at night, this is enough time to get fit. Even if you only have 10 minutes a day, you can elevate your heart rate in the workout, and proceed to burn fat and calories for the rest of the day! Studies show that these 10 minute workouts are the secret to getting fit, because they are more effective than lower intensity workouts that last longer. Make sure that you add up your minutes. Try to work out in 10 minute increments at least once a day. And again, the secret to getting fit in 10 minutes is the INTENSITY, not just the time. This is the secret to getting fit when you are lacking time.
Diet is Key
Nutrition is the biggest secret to getting fit. If you are working out 7 days a week, with fat blasting workouts, you are not going to see results. Your diet is a huge part of your health. And just because you work out at a high intensity for 50-70 minutes per week, does not mean you can eat whatever you want. If you don’t already, start eating healthy. The combination of effective exercise with a proper diet will help you to start seeing changes in your body! It doesn’t have to take all day, but take the few minutes to prepare some healthy meals and snacks so that you don’t ruin your exercise with junky food.
The secret to getting fit is to perform effective workouts. High intensity workouts increase your heart rate and can be done in shorter intervals. If you only have 10 minutes a day, these are the workouts you should be completing. If you have more than 10 minutes, shoot for 20-30 minutes of exercise (5-6 times per week) doing high intensity and strength workouts. Fitness and health doesn’t have to take all day, but be diligent in the little time you DO have!
I want to hear your comments about this blog post! Did you think 10 minutes was the secret to getting fit? Are you going to start implementing effective workouts in your busy schedule?