There are days where it'll be hard to get to the gym, you may be travelling or not have access to one. 10-20 minute can be effective because muscle mass can be maintained at 30% of the volume and there's research showing the benefit of short workouts.
10 Minute Home Workout Lower Body Examples -Bulgarian split squats and/or lunges, 6-8 sets of 10-20 reps per leg
-Pistol squats, 4-6 sets of 6-10 reps
-1 legged hip thrusts, 4 sets of 10 reps on each leg (if it starts to get easy, pause at the top of the rep on the floor or on top of a bed/chair)
-Calf raises, 4 sets of 20 reps with a pause at the bottom of each rep
Tips
-The intensity will be determined by your fitness level so adjust accordingly)
-A resistance band can be used for more load or pauses.
-Super-set air squats after and single leg squat set
use other intensity techniques like drop sets or MYO reps as outlined here
-A total of 6-10 sets for squat movements should be sufficient
-Another option for hamstrings despite hip-thrusts are banded hamstring curls
-Tailor to your goals or prioritize weakest body parts because of short time frame
Fig 1. Banded lunges
Fig 2. 1 Legged Hip Thrust
Fig 3. Pistol Squats
10 Minute Upper Body Workout Examples
Chest (Total of 6-10 sets of combined exercises)
-Push ups, 5-10 sets of 10-30 reps
-Resistance band press, 4-6 sets of 12-20 reps
-Resistance band flyes, 3 sets of 12-20
-Push ups with feet elevated and or with resistance bands around back
-Standing shoulder press with resistance bands 3 sets of 10-12 reps
-Resistance band front raises 3-4 sets of 10-20 reps
-Triceps extension with a resistance band 3-5 sets of 12
Back (7 to 10 sets)
-Resistance band rows, 5-8 sets of 10-20 reps
-Pull ups, 5 sets of 5-10 reps
-Banded pull apart, 3-4 sets of 12-20 reps
-Bicep curls with resistance band 3 sets of 12
Tips
-Adjust intensity and load according to your fitness level
-30-45 second rests between sets is ideal
-A resistance band can be used for more load or pauses.
-Use super-sets and antagonistic super-sets (Pushing movement followed by a pulling movement)
-Use other intensity techniques like drop sets or MYO reps as outlined here
-A total of 6-10 sets for back and chest movements should be sufficient
-Tailor to exercise choices your goals or prioritize weakest body parts because of the short time frame
Fig 4. Resistance Band Bench Press
Fig 5. Shoulder Press
Fig 6. Horizontal Row
10-20 Minute Cardio and Abdominal Exercise Examples
-Jumping jacks or high knees for 10+ minutes (Take 30 sec to 1 minute breaks if needed) -Mountain climbers,1 min on 30 seconds off -3-5 sets of planks for 30 to 60 second rest
-Flutter kicks, 3-5 sets of 12-15 reps
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