5 Minute Workouts

The 10 Minute Workout: Small Effort, Big Change!

Workout snacks are bite-sized bits of movement I use to fire myself up, to boost my energy after lunch, to blast a little stress after a big day or just to make fitting exercising into my week more manageable. They play a huge role in how I exercise these days!

To be honest, 10 years ago I rarely would have done a workout that went for less than 60minutes. Exercise was always a full on training session or game of netball. It was physically intense, often mentally demanding, always time consuming and usually competitive (against others and myself). It was about high heart rates, sweating up a storm, and pushing myself to improve. I absolutely loved every second of it. But, since then, I’ve fallen in love with workout snacking.

Why? Because life got busier, more complicated and more challenging. Careers, injuries, sickness, family, motherhood…. the list goes on. All of those added together meant I struggled to find 60minutes of ‘spare time’ consistently over my week. But, I was easily finding multiple 10minute blocks every day. So I made the most of that.

Soon enough, I fell in love with the 10 minute workout. I was able to do them at different times of the day. I was able to do them indoors, outdoors, at home or at work. I was able to make them gentle, or intense, sweaty, or strong, rehab focused, or full body blasting

It was exactly what my body was telling me I needed!

…a gentle stretch or quick walk to loosen stiff muscles after sitting all morning. A few bodyweight exercises in my lounge room when I’ve been stuck at home with a sick child for the past 3 days. A hiit of fresh air and movement in my backyard to kick stress to the curb. A bit of foam rolling in front of the TV to aid recovery from last nights training session. Or, a swap of the afternoon food snack with an afternoon workout snack to boost my energy.

Want to give workout snacking a go?

Here’s three to get you started!

WORKOUT OUTLINE: 4 moves. 45 seconds work. 15 seconds active rest (ie. slow jog on the spot + a few shoulder rolls to help reset your posture and keep blood flowing). Complete twice for an 8min workout. .

  • Move 1 – Lunge + Hurdle leg
  • Move 2 – Row + Flye
  • Move 3 – Sit Up + Arm Presses
  • Move 4 – Squat + Unilateral Press

 

WORKOUT OUTLINE: 4 moves. Do each move for 25seconds then rest for 15sec. Complete four times for an 10min workout.

  • Move 1 – 4x out ins and 2x drop squats combo
  • Move 2 – Star jump presses
  • Move 3 – 10x Punch and 10x kick butt combo
  • Move 4 – Press to knee drive? Repeat 2-3 times

WORKOUT OUTLINE: Grab a mat and a quite(ish) spot around the house. This workout is designed to allow you to play some gentle tunes in the background, whilst following my instructions (ie. not needing to look at the screen as much). I’m using movements we use a lot at classes so most of you will be familiar with these moves – otherwise just take a quick glance at the screen to see what I’m doing.

 

Want more, follow us on Instagram and Facebook to see our weekly workout snack suggestions, or check out our at-home-workout video library on youtube!

 


 

Ready to SAY YES to more of what you love in life?

www.sayyesfitness.com.au

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