This is one of our favorite short (but intense) workouts so we are featuring it again! Don’t be intimidated if it seems TOO intense–you can always modify the movements to suit your fitness level. Just remember to push yourself for the whole 10 minutes. You’ll feel so good after!
The Sweat-in-10 Workout
This week, try swapping one of your hour long battles in the gym with this ten minute workout, designed to have you break a sweat and work your entire body in less time than two commercial breaks on TV.
Instructions: Make sure your body is warmed up before starting. Try to perform the following sequence of movements, without stopping, two times in ten minutes. As always, listen to your body; if you feel you are not getting enough oxygen or are compromising your form, take rests as needed.
Equipment:
- Perfect Pullup (or chin-up bar)
- Watch or stopwatch
*Optional – Perfect Pushup
1. Pushup – complete 8 pushups, rotation optional. After the 8th pushup, hold in the down position for 8 counts. Make sure to keep breathing through the hold. Repeat pattern one minute.
Hold in down position
2. High knees – from a standing position, Lift knees as high toward chest as possible while running in place as fast as you can for one minute.
3. Narrow chin-up –position hands slightly narrower than shoulder width. If you are using Perfect Pullup, face palms toward each other to start and rotate palms inward to face your body in the up position; if using chin-up bar, hold hands in chin-up position. Complete as many pull-ups as you can in 45 seconds, then rest for 15 seconds.
4. 8 count body-builder – Lower hands to regular push up position. Kick both legs out to push up position. Conduct one pushup. Open legs shoulder width in a single motion. Close legs in a single motion. Use abdominals to pull both knees up to hands. Repeat for one minute.
5. Side plank – lie on your left side with left elbow directly under left shoulder, legs extended. Lift body off ground, forming a straight line from head to feet. Hold position 30-seconds. Repeat on right side.
Rest for 30 seconds, then repeat sequence. For an added challenge, try the 10-minute workout twice over the course of one day.
