Reach Your Goals in a Hurry With This 10-Minute Micro-Workout
Like everything else, Winter looks a little different this year.
But you know what probably hasn’t changed? The unrelenting demands for your time that come from every direction.
In fact, there’s a good chance that all of this year’s changes haven’t slowed things down for you — they’ve added more to your plate.
So where does that leave your workouts?
Sure, you want to be at the gym. You want to make a commitment to your health, and you know exercise is a key piece of the puzzle.
But whether it's the demands from work or family, restricted access to your fitness facility, or the need to distance yourself from other people, there are times when hitting the gym just isn’t possible right now.
Instead of throwing in the towel, why not get your blood pumping with a micro workout?
I know what you’re thinking — there’s no real benefit to a 10-minute workout.
But that’s where you’re wrong.
Not only can a short, but intense workout get your blood pumping — it can also help you stay focused on your goals and keep you from getting stuck in a workout-skipping rut.
Want to know the secret of great micro-workout? By using high-impact exercises to target specific muscle groups.
And here’s the really cool thing about these exercises: is that they can be adapted to meet your needs.
If you’re extra-short on time, break up your workout and perform a few of these in between Zoom calls or Google Classroom meets. If you’ve got time for something a little longer, string two or three of these circuits together for a 20-30 minute session.
Check out my 10-minute, micro-workout circuit — 8 exercises designed to give you a good sweat and keep you on track, no matter how short you are on time.
High Knees
Target: Heart and Lungs
Start with your feet shoulder width apart and your toes pointing forward. Bend the knees of one leg to a 90-degree angle, keeping your core tight. Return to the start position. Repeat on the opposite leg to complete one rep.
Perform for 30 seconds to 1 minute.
Pro tip: Concentrate on keeping your core tight and bring each leg to 90 degrees for the entire exercise period. The tempo of this exercise can be increased to decreased, based on individual fitness level.
Reverse Lunges
Target: Quads, Glutes, Hamstrings, Calves
Start with your feet shoulder width apart and your feet facing forward. Step backwards with one foot, about one and a half times your normal stride lengths, stepping to the ball of your foot. Bend the back leg towards the floor, creating a 90-degree angle with your front leg. Push off the back foot to return to the starting position. Repeat with the opposite leg to complete one rep.
Perform for 15 reps.
Pro tip: Be sure to keep the knees of both legs facing forward for the entire exercise. If you need additional stability at first, use a chair or a wall to keep your balance — complete all 15 repetitions on one leg before turning to use the chair for the other leg.
Squat Jumps
Target: Quads, Glutes, Hamstrings, Lower Back, Abdominals
Start with your feet slightly wider than shoulder width apart and your toes pointing slightly outwards. Bend your legs to 90 degrees, keeping your core tight, your hips back, and your chest up. Explode upwards, bringing your feet off the floor. Land with soft knees back in a 90 degree bend to complete one rep.
Perform for 30 seconds to 1 minute.
Pro tip: Bring your arms forward during the squat portion of the exercise and back towards your sides during the explosive phase to create momentum and help you balance. This exercise may be modified by keeping your feet on the floor at the top of the exercise, eliminating the jump, for beginners or individuals suffering from knee or hip pain.
Lateral Lunges
Target: Quads and Glutes
Start with your feet shoulder width apart and your toes pointing forward. With one foot planted firmly on the ground, step out to the side with your other foot, shifting your weight over the leg that is moving. Bend the knee of the working leg like you’re sitting in a chair, keeping your chest up and your planted leg straight. Push off with the working leg to return to the starting position. Repeat on the other leg to complete one rep.
Perform for 15 reps.
Pro tip: Keep the knee of the working leg facing forward to avoid injury. To increase the difficulty of the exercise, hold a weight at chest level while working (even something as simple as a gallon of milk — or a small child — works).
Walk-Out Push-Ups
Target: Chest and Shoulders
Start with your feet shoulder width apart and your feet facing forward. Keeping your legs as straight as possible, bend forward at the waist until your hands reach the floor. Walk your hands forward until your body is in a plank position. Bend your arms and lower your body to about an inch above the floor, before straightening your arms and returning to the plank position to complete the push-up. Walk your hands back towards your feet to complete one rep.
Perform for 15 reps.
Pro tip: This exercise can be modified for those who have trouble completing traditional-style push-ups — after walking out to the plank position, lower your knees to complete a modified push-up. Then, return to the plank position to walk your hands back.
Lying Leg Raises
Target: Abdominals
Begin by laying on your back with your legs straight in the air and your feet pointed at the ceiling, creating a 90-degree angle. With your arms at your sides and keeping your legs together, slowly lower your legs toward the floor until you begin to feel your back arch. Raise your legs back to the starting position to complete one rep.
Perform for 15 reps.
Pro tip: Concentrate on keeping your core tight and your back pressed to the floor. Don’t worry if your legs don’t go all the way down in the beginning — as your strength increases, your ability to lower your legs will improve.
Plank Hip Dips
Target: Abdominals and Obliques
Begin in a low plank position with your weight on your elbows and your hands making a fist. Twist your lower body to your right side, lowering your left hip towards the floor. Raise your hips back to the starting position before repeating the move to the other side to complete one rep.
Perform for 15 reps.
Pro tip: Make sure to keep your core tight throughout the exercise, not allowing your lower back to sag. Concentrate on returning your body to a straight line as you move through the neutral position.
Single-Leg Hip Bridge
Target: Glutes and Hamstrings
Lie on your back with your knees bent and your feet close to your butt. Extend one leg toward the ceiling at a 90-degree angle. Push through the opposite heel, leftist your hips off the ground. Squeeze your glutes at the top of this position, before lowering your hips and returning to the starting position. Repeat with the opposite leg to complete one rep.
Perform for 15 reps.
Pro tip: Concentrate on squeezing through your core, glutes and hamstrings. Focus on moving only your hips and not allowing the momentum from your leg to assist you.
https://www.verywellfit.com/single-leg-bridge-exercise-3120739
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