10 Minute Workout

Alex Armstrong, CalorieKing.com.au Exercise Physiologist

Finding it difficult to find time to exercise? No equipment to use? This exercise plan is short, effective, and requires no equipment.

Scientific research has shown that doing several short work-outs can be just as effective as one long exercise session.

So now there is no excuse. Even if you just have a few minutes, you can still exercise, feel great and get all the benefits of more elaborate exercise plans.

Two minute warm-up	Brisk walking, light jogging, mini tramp, exercise bike
Half-squats	2 sets of 10-15 repetitions
Lunges	2 sets of 10-15 repetitions
Push-ups	2 sets 10-15 push-ups, or half push-ups (with knees on floor)
Abdominals	20 abdominal crunches 20 rotated abdominal crunches
Stretches	Sitting hamstring stretch Triceps stretch Pectoral stretch

Half squats

Half squats - Phase 1	Half squats - Phase 2

Stand up straight with the feet hip width apart and the hands on the waist. Slowly and with maximum control, squat down until the thighs are parallel to the floor. Keep the back straight and the abdominal muscles firm. Inhale as you squat down, and exhale as you stand back up.

Lunges

Lunges - Phase 1	Lunges - Phase 2

Stand with one foot forward, the other foot 0.5-1 metres behind you. Place the hands on the waist. Slowly and with maximum control, bend the front knee until the back knee touches the floor. Keep the back straight, and the abdominal muscles firm. Inhale as you bend the knee, exhale as you stand back up again.

Push-ups

Push-ups - Phase 1	Push-ups - Phase 2

Assume a push-up position, with hands a little wider than shoulder-width apart and the fingers spread wide across the floor. Straighten the legs. Tighten the buttocks and abdominal muscles and keep the shoulders pressed down and back in towards the spine. Slowly and with maximum control, bend the elbows until the nose is just inches off the floor. Inhale as you lower down, exhale as you push back up again.

Half push-ups

Half push-ups - Phase 1	Half push-ups - Phase 2

Assume a half push-up position, with hands a little wider than shoulder width apart and the fingers spread wide across the floor. Bend the knees and rest them on the floor. Tighten the buttocks and abdominal muscles and keep the shoulders pressed down and back in towards the spine. Slowly and with maximum control, bend the elbows until the nose is just inches off the floor. Inhale as you lower down, exhale as you push back up again.

Abdominal crunch

Abdominal crunch - Phase 1	Abdominal crunch - Phase 2

Lie on your back on the floor, and bend the hips and knees so the thighs are vertical, and the shins are horizontal. Cross the shins. Place the hands on opposite shoulders. Slowly and with maximum control squeeze the abdominal muscles as you lift the chest up towards the thighs. Exhale as you lift the chest up, and inhale as you lower down again. Keep the chin tucked in.

Rotated abdominal crunch

Rotated abdominal crunch - Phase 1	Rotated abdominal crunch - Phase 2

Lie on your back on the floor, and bend the hips and knees so the thighs are vertical, and the shins are horizontal. Cross the shins. Place the hands on opposite shoulders. Slowly and with maximum control squeeze the abdominal muscles as you lift the chest up towards the thighs. As you lift the chest up, rotate one side of the chest towards the opposite thigh in a twisting action through the waist. Exhale as you lift the chest up, and inhale as you lower down again. Keep the chin tucked in.

Hamstring stretch

Hamstring stretch

Sit down on the floor and stretch one leg straight out in front of you. Tuck the other foot in along the inner thigh. Square the shoulders towards the straight leg and bend forward from the hips. Hold for 15-30 seconds breathing evenly. Repeat on the opposite side.

Tricep stretch


Tricep stretch

Reach your arm up, and then stretch the fingers down the back between the shoulder blades. With your other hand grip the elbow, and slowly push the hand further down the back. Hold for 15-30 seconds breathing evenly. Repeat on the opposite side.

Pectoral stretch

Pectoral stretch

Place the hand up against the wall, just a little below shoulder height. Turn the body away from the wall, to stretch the muscles at the front of the chest and shoulder. Hold for 15-30 seconds breathing evenly. Repeat on the opposite side.

Last updated: December 1st, 2007

10 Minute Workout