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First of all, let me say it from the onset that I do neither like nor advise quick fix solutions. I believe in “slow and steady wins the race”, “quality” and “hard work pays off” philosophy. Then why I am advocating a quick fix ten minute exercise? There are three reasons:
a. It is better to have something than nothing, which in turn is better than something negative.
b. Many people do not start exercise on the pretext of lack of time, initial fitness or access to gym/park. This routine will help them to “take off”. Starting or overcoming inertia is the main hurdle. Once a person makes a start, especially a small instead of an abrupt big start, he has very high probability to continue. Ten minute is about the time which any one can spare.
c. I myself followed this routine, when I was an exemplary couch potato, and now I enjoy not only high fitness level but also a very fit and trimmed body.
This exercise routine does not require any special equipment, space or work out programme. You can make your own exercise plan, depending upon your fitness level and choice of exercises. The main aim is that all your major muscles (legs, arms, shoulders. chest) are worked out and you have increased your heartbeat by at least 50% to your normal resting heartbeat. So if your resting heartbeat is 72, raising it to 120 is a reasonable target, though depending upon your fitness level, you may target higher heart rates. In a nutshell, it is a small cardiovascular plus resistance work out, where you use your own body weight.
Now coming to exercises equipment. As I mentioned, you don’t have to have special tools or access to gym. What all you need is to have sneakers, about 10 -20 m long space (may be your backyard, nearby beach, the parking lot etc) and access to stairs/have a small stool.
The exercises you are going to do are Squat, Sprint, Push Up and Dips. You may add a few variants of your choice, keeping in view that the requirement is to workout major muscles and your heart. Secondly, based on your current fitness level, you can increase or decrease the intensity or repetition of exercises and rest period.
Now here is a sample set:
a. Do 10 squats
b. Do 10 push ups.
c. Run 100 m
d. Do 20 dips
e. Stair (stool) – climb 40 steps
f. Cool down - Walk for 40 Sec
This forms one set of about 2 minutes. Repeat it 5 times.
Introduce your own variations. For example, if you are a beginner, start with 5 squats, 5 push ups, 50 m sprint, 15 dips and 30 steps. Increase the reps in the next successive sets.
Those who enjoy a good fitness level and workout regularly, they can also benefit from this workout when they are feeling “down” for a proper long workout or don’t have the time. Just keep the intensity high.
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