Tabata Total Body Workout in 10 Quick Minutes
“Your workouts are important meetings you scheduled with yourself. Bosses don’t cancel.” Sweet Momentum Fitness
10 second summary: Try this 10 minute total body tabata workout today. It’s free-of-charge, costing you only some serious “sweat equity.” No excuses ladies, squeeze it in your busy schedule today, ‘cause it’s only 10 minutes, you’re worth it, and this 10 minutes really counts. In case you still need motivation…healthcare experts agree that this type of workout can improve your blood pressure and heart health, lower cholesterol, slim your waistline, and even slow down your body’s aging process. Not bad, now hop to it!
10 Minute Total Body Workout
I admit it, though I’m a fan of working out for many reasons, today I had a flat-out lazy day. I skipped my morning workout, partially because I was running late for a meeting, and partially because I just didn’t make time and didn’t feel like it. Excuses, excuses…
Not good, especially when I’m supposed to be posting about fitness today on MDT! So after my meetings wrapped up I got my mind back in gear, followed by my body, and scored this 10 minute freebie tabata workout led by celebrity trainer Dana McCaw and fitness host Anna Renderer. Wow, I’m their newest fan, love it and will keep this workout in my favorites!
But before we get into the excitement and heat-pumping details of today’s 10 minute workout challenge, I thought I should find out…
Is 10 minutes of working out really enough to make a difference?
I heard a resounding YES from several reputable sources, including the Centers for Disease Control and Prevention , multiple healthcare experts at WebMD.com, the US National Library of Medicine, and the physician studies at Healthy Lifestyles Research Center at Arizona State University. Exercising for just 10 minutes a day comes with benefits. Big benefits!
Just 10 minutes of exercise daily is enough to help control or lower blood pressure, maintain healthy cholesterol levels, and assist with weight loss. Studies of adults age 60+ verified that 5 more minutes of exercise…just 15 minutes per day, increases life expectancy and lowers risk of premature death by 22%. A brisk 15 minute walk was all it took for seniors to gain those benefits. Those who maintained a still slightly higher activity level reduced their risk of premature death by up to 35%. Impressive! And last but not least, just 10 minutes of exercise per day includes a “de-aging effect at the genetic level.” Say what?!? I’m in!!
A mere 10 minutes of exercise per day is good for our heart (heart disease is the #1 cause of death for women), helps us maintain healthy cholesterol and waistline levels, and slows down our aging clock. And we haven’t even talked about the de-stressing, emotions-stabilizing side effects even a small amount of exercise provides, now have we… Great news for us busy women who struggle to juggle our schedules daily.
But before we get too excited, healthcare experts still recommend we get MORE than 10 minutes of exercise each day. The Centers for Disease Control and Prevention lauds the benefits of 10 minutes of exercise daily but also states:
“10 minutes at a time is fine. We know [the ideal exercise target of] 150 minutes each week sounds like a lot of time, but it’s not. That’s 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.”
My personal conclusions: let’s squeeze in at least 10 minutes of exercise each day, and strive for more as we can. If we could make room for 10 minutes of exercise in the morning, and another 10 minutes in the evening (maybe before and after the kiddos go to bed), we’d hit 20 minutes per day, and be at 140 of the recommended 150 minutes per week. Boost 2 sessions to 15 minutes, and voila, we did it!
Break it Up
Did you know that breaking up our exercise routines into 2 or more 10 minute segments daily was concluded in the physician studies at Healthy Lifestyles Research Center at Arizona State University to be MORE effective health-benefits-wise than completing a single 30 minute daily workout? Who knew! (Ideally they explain we should squeeze in 3 10-minute workouts to hit our daily recommended amount. You overachievers go for it, I’ll commit to start with 2 sessions per day this week and stretch for 3 later. If you’re not already exercising then start small and set yourself up for success with a beginning goal of 1 10-minute workout per day.)
One more quick yet important note from the experts above; to be truly effective, our 10 minute workout sessions should include strength training and/or “explosive moves.” As author Charity Curley Mathews says to new moms, “it can be exhausting to think about “explosive moves” that don’t happen in a diaper.” Lol, hilarious right? So true. But I’m not takin’ any excuses here ladies, from myself or from you. It’s just 10 minutes, we won’t die, and the workout below is just “explosive” enough to ease us into this. Let’s do it!
OK enough talk, time to work out.
I’ll spare you my move-by-move review of this totally-worth-it 10 minute tabata video, but again I am now a huge fan of celebrity trainer Dana McCaw and her fitness host Anna Renderer. The video was perfectly paced for me, and created at what I’d consider an intermediate level. They did demonstrate some beginner-style modifications so don’t be shy ladies, jump in and go for it! Hopefully when this 10 minutes is up you’ll have time to jump in the shower too, but if not do the workout anyway!
Whew, all done? Great work! Feeling breathless but amazing, right? This video incorporated strength training, cardio, stretching, and abs all in one. In just 10 minutes. A little package of sweat-inducing fitness gold.
So go towel off and we’ll call today a wrap. Keep that fitness focus for at least 10 minutes each day and do more as you can. Your family and friends need you to be your best possible self. And your body deserves the balance and benefits of consistent exercise.