Your first habit to practice is simply to get moving more often. This may seem too simple but that’s the idea, I want you to build some momentum and confidence moving forward. A lot of your success will be determined by your expectations of success and I want to make sure you have the confidence moving (no pun intended) forward.
Studies also show that those who participate in regular exercise are more likely and motivated to change their nutritional habits.
“I’m working out now, I should probably start eating right.”
To practice this habit I want you to commit to exercising 7 days this week for a minimum of 10 minutes per day.
I know, I know, 7 DAYS!!! That’s like everyday this week.
But just commit to at least 10 minutes per day and that’s it.
Decide right now when you can fit in 10 minutes of movement and commit to it, I highly recommend first thing in the morning. As the day goes on your willpower will drain and you will be less likely to do it, but look at your own commitments and schedule and see what you can do.
You can use the 10-Minute workout template (examples below) in your tool kit for the week if you need help getting started. If you are already following a routine, working with a trainer, or taking classes feel free to keep that up, just make sure you are moving at least 10 minutes per day.
Benefits of exercise
I’m sure most of you already know the many benefits of exercise, I mean heck all of us know we need to get moving on a daily basis right? Sitting is literally killing us!
Just as a reminder some of the physical benefits of consistent exercise include:
- Reduce the risk of premature death
- Reduce the risk of developing and/or dying from heart disease
- Reduce high blood pressure or the risk of developing high blood pressure
- Reduce high cholesterol or the risk of developing high cholesterol
- Reduce the risk of developing colon cancer and breast cancer
- Reduce the risk of developing diabetes
- Reduce or maintain body weight or body fat
- Build and maintain healthy muscles, bones, and joints
- Reduce depression and anxiety
- Improve psychological well-being
- Enhanced work, recreation, and sport performance
However, exercise extends far beyond the physical and is even extremely beneficial for you in dealing with depression, anxiety, and stress.
Table 1. Effects of Exercise on Psychological Health Variables
See complete table and article here
What constitutes 10 minutes of movement?
So you might be wondering what you have to do to get credit for performing this habit. Here is how you can earn a gold star for moving 10 minutes everyday this week.
- Perform one of the 10 minute workout examples
- Take a fitness class that and stay for at least 10 minutes
- Try yoga for a minimum of 10 minutes
- Play a sport for at least 10 minutes (tennis, basketball, etc.…)
- Take your dog on a walk for 10 minutes
- Run around with your kids outside for 10 minutes
- Go ice skating for 10 minutes
- Try slacklining for 10 minutes
- Run the stairs at work on a 10 minute break
Basically something that you would consider moderately physically demanding and if you’re not sure if something is then it’s probably not so decide on something new.
BIG TIP: The main thing I’d like you to focus on is finding time in your schedule to perform this habit each week. One of the big keys to success over the course of this guide will be planning and preparation.
So when and where can you fit in 10 minutes dedicated to being more active?
So that’s it for this week. The only thing you need to concentrate on right now is moving your booty for 10 minutes every day.
Easy peezy right?
10-Minute Workout Ideas
Below you’ll find 10 different workouts that can be completed in 10 minutes. Each workout was designed so that any person of any fitness level could get in a great workout just about anywhere. Some of the suggestions may require equipment but a good pair of dumbbells (or adjustable ones) should cover you ok.
All of the workouts are 10-minute AMRAP’s. What this means is that you are to perform as man rounds/reps as possible in 10 minutes (AMRAP) of the following circuit of exercises.
For example: The first workout asks that you complete as many rounds/reps as possible in 10 minutes of 20 walking lunges, 10 push-ups, and 10 inverted rows.
You would use a stopwatch, timer, or your phone and set the limit to 10 minutes. Once you start the clock your goal is to finish as many circuits as possible in that time frame.
Lets say you got through 4 complete rounds of the circuit plus 12 lunges. Your score would be 4 rounds +12 lunges.
Modifying workouts:
You can easily modify workouts if you find them to be either too difficult or too hard.
To difficult:
- Make the workout a bit shorter (ie: 7 minutes, or 5 minutes)
- Use exercise substitutions like knee push-ups instead of regular push-ups
- Decrease the reps that you are doing for given exercises
- Take rest if you really feel like you need it
To easy:
- Increase the length a little (ie: 12 minutes)
- Use exercise substitutions like explosive push-ups instead of regular
- Increase the reps slightly
- Add some weight by including dumbbells, weight vest, etc…
Just remember to be aware of your current fitness level and always remember to never sacrifice good form for performance. It’s hard to get healthier if you can’t move because of injuries.
Workout #1: 10-MINUTE AMRAP
- 20 lunges
- 10 push-ups (incline push-up, wall push-up, explosive or clapping push-ups)
- 10 inverted rows
Workout #2: 10-Minute AMRAP
- 30 Squats
- 20 Situps
- 10 Overhead presses (you can use paint cans, milk jugs, rocks, water bottles, etc…)
- 5 box jumps (use bench, stairs, etc…)
Workout #3: 10-Minute AMRAP
- Run 100 meters (estimate is ok or just use a certain marker outside, ie: stop sign)
- 10 burpees
- Back peddle 100 meters
- 10 inverted rows (or DB plank rows)
Workout #4: 10-Minute AMRAP
- 20 jump lunges
- 10 push-ups (incline push-up, wall push-up, explosive or clapping push-ups)
- 50 mountain climbers
- 10 pull-ups (or inverted rows, db rows, assisted pull-ups, band rows, etc…)
- 20 v-ups
Workout #5: 10-Minute AMRAP
- 15 hip raises/per leg
- 15 Thrusters (or you can use dumbbells)
- 50 jumping jacks
- 15 broad jumps
- 15 grasshoppers/per side (so 30 total)
Workout #6: 10-Minute AMRAP
- 5 pull-ups (or inverted rows, assisted pull-ups, band rows, etc…)
- 10 push-ups (incline push-up, wall push-up, explosive or clapping push-ups)
- 15 Squats
Workout #7: 10-Minute AMRAP
- 100 meter run
- 10 push-ups (incline push-up, wall push-up, explosive or clapping push-ups)
- 100 meter run
- 10 pull-ups (or inverted rows, db rows, assisted pull-ups, band rows, etc…)
- 100 meter run
- 10 v-ups
- 100 meter run
- 10 Squats
Workout #8: 10-Minute AMRAP
- 10 kettlebell swings (or dumbbell)
- 10 box jumps (bench, stairs, etc…)
- 10 Overhead presses
- 50 double-unders or 150 single jump ropes
Workout #9: 10-Minute AMRAP
- 1 bear crawl (25-50 meters)
- 10 burpees
- 1 bear crawl (25-50 meters)
- 10 broad jumps
- 1 bear crawl
- 10 pull-ups (or inverted rows, db rows, assisted pull-ups, band rows, etc…)
Workout #10: 10-Minute AMRAP
- Run 100 meters
- 1 push-ups (incline push-up, wall push-up, explosive or clapping push-ups)
- 1 pull-ups (or inverted rows, db rows, assisted pull-ups, band rows, etc…)
- 1 Squats
- Run 100 meters
- 2 push-ups
- 2 pull-ups
- 2 squats
- Run 100 meters
- 3 push-ups
- 3 pull-ups
- 3 squats
- Run 100 meters….
* keep adding 1 rep to pushups, pull-ups, and squats and see how high you can get in 10 minutes
In order to build a healthier lifestyle you really have to CREATE more time for your health instead of hoping to somehow FIND it. 10 minutes of movement daily is something that we can all fit into our busy lifestyles. I hope that you found this excerpt from the Limitless365 Fitness Program helpful.
If you have any questions about this article, the program, or any of the 10 Minute workout examples never hesitate to give me a shout.
LEAVE A COMMENT
- Questions about the Limitless365 Fitness Program?
- Anything standing in your way of getting in 10 minutes of daily movement?
Live Limitless,
Justin
###