All you need is 10 minutes and virtually no equipment.
You exercise regularly for months… then get derailed by a holiday, business trip, or just the general insanity of life. Sound familiar? Here’s how to stay in shape when you’re busy — it’s faster and easier than you think.
It’s one of the most common patterns we see as coaches: People trying to get (and stay) in shape work out diligently for months — then get derailed by a holiday or a big deadline at work.
Many then “fall off the wagon” for the rest of the year.
It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimise health and function.
Stop exercising and your body starts adapting to that — doing nothing — so you start to lose all these benefits you worked so hard for.
That’s why we came up with this simple, do-anywhere workout. It takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) so it’s certain to be effective.
It’s also adaptable: You can shuffle exercises around or skip a few of them, come up with different ways to add resistance or modify the total number of reps and rounds according to how much time you have and your preferences.
The important thing is to get some full-body movement each day. Use this plan when you just can’t make your regular workout happen. It’ll help you maintain muscle, keep your metabolism humming, stave off fat gain, and more.
SIMPLE DO ANYWHERE WORKOUT.
For those times when you just can’t manage your normal exercise routine, use this minimal 10-minute workout to stay in shape and keep up the intensity.
Move through each exercise in sequence.
Do 5 reps of each exercise.
Don’t rest between exercises.
Rest 1-2 minutes at the end of the circuit.
Repeat for a total of 2-5 rounds.
Starting on all fours, push down with toes to bring knees close to the floor. Keeping your pelvis centred, “crawl” with the right arm and left leg moving forward together., and vice versa. 10 seconds = 1 rep.
Stand with feet shoulder-width apart with a dumbbell in each hand. With chest high, abs engaged, and lower back neutral, step your right foot back. Keep weight on front heel and hips squared as you lower right knee until it’s just off the floor and slightly behind your hip. Drive weight into the front heel to return to start. Complete set for the right leg, then repeat for the left leg.
No dumbbell? That’s fine, use whatever you can find to add weight to the moves.
Start in a “plank” position, with your hands directly under your shoulders and fingers facing forwards. Maintaining a straight line from head to heel, keep your elbows in as you lower your body as close to the floor without losing position. Squeeze your shoulder blades back and down towards your glutes as you lower. Keep your abs tight, tailbone tucked under and shoulders down away from your ears.
Stand with your feet shoulder-width apart. With your abs engaged, ribs pulled down and tailbone tucked under, push your hips back and lower down as far as you can keeping your feet straight and knees aligned with your toes. Drive your weight into your heels and return to a standing position to complete the rep.
Want to learn more?
Most people know that regular movement, eating well, sleep, and stress management is important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.
Over the past 7 years, we’ve used our nutrition & exercise coaching methods to help hundreds of clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.
If you’re interested in coaching and want to find out more, come and chat with us as coaches.