For the past month I have been testing a 10 minute (M) workout. I wanted to see for myself what all the hype was about. I choose a 10M workout that included:
• Four minutes of cardio
• Three minutes of resistance training
• Two minutes of core-strengthening
• One minute of stretching
The workout I did is not high intensity interval training (HIIT) style. It is a workout that is completed in 10 M. The difference being, I did not move quickly from one exercise to the next, nor did I repeat a circuit. The workout calls for 28 days straight of 10 M exercise. The above workout is done only 3 days a week. On other days I included 10 M of some type of movement. I usually rode my bike for 10 M. Other suggestions from the plan are: gardening, running up and down the stairs at work or home, take a 10 M walk outside, dance, play with your kids, and many other forms of available movement.
From the plan I used there were several different levels of the 10 M plan. You can move to different levels during the 28 days or stick with level one, the choice is yours. For simplicity’s sake I stuck to the Level 1 workout.
During this time I made several observations that I will share with you now. Remember, these are my personal opinions and in no way promote or devalue this style of working out.
1) I did not feel like I was getting a real workout. This is probably due to the fact that I usually workout for at least 30 minutes at once. I think if I used the 10 M workout on a regular basis I would do it 4 times a week.
2) The in-between movement days, while a good idea, did not give me the impression that I was doing anything different than I usually do. My lifestyle includes some type of movement regularly.
3) I did not notice a change in my endurance, strength, or flexibility during or after I finished the 28 day test.
4) I think the actual 10 M workout would be great when you are tight for time and want to get in some exercise. Also it can be used as a supplement to my regular workouts. For example let’s say I ride my recumbent bike for 30 M 3-4 times a week. Sometimes I include an HIIT ride and then only ride 3 times a week. Either way I might want to add something on the in between days and this would be perfect.
5) The workout can be modified in hundreds of ways. Since I am already getting lots of cardio I can use the strength, resistance and core training alone. I could also take the 4 minutes of cardio from the plan and replace it with exercises that fit in one of the other groups.
6) There are some really creative exercises in the book and I will definitely use them in my own workouts and Personal Training. As well as creative the variety is outstanding. By mixing up exercises from the book there are hundreds of combinations of 220.127.116.11.
7) I think this type of workout would be great for beginning exercisers. You can learn some exercise moves while developing an exercise habit.
8) You can take the different workouts and combine them for one longer workout.
9) I am expressing a caution: do not confuse the type of workout I did with short circuit training or HIIT workouts. They are totally different.
10) They provide a choice. If I just absolutely do not want to work out then I can rearrange my days and use the 10 M workout in place of my planned workout.
11) The different workouts can be combined to increase the 10 minutes to 20 or 30 minutes.
12) This workout can easily be made into circuit training or HIIT by going through more than once, or increase time or speed.
In conclusion, I personally will find ways to use what I have learned. I recommend giving the short workouts a try. Just remember they are not all created equal.
Always check with a medical professional before starting or changing exercise routines. Be healthy, be happy!
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