ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to get the most out of your workout

Updated on March 21, 2007

How to get the most out of your 10, 20, and 30 minute workout

When it comes to exercise, many of us make the mistake of thinking that if we don't have lots of time to get a good workout in, why bother at all? This all or nothing approach is a sure way not to reach your goals. Recently, the Institute of Medicine announced new cardio guidelines: to maintain our health, we should spend at least an hour each day doing moderate exercise. But, who has an extra hour everyday? Not many of us and if you can't find an hour the trick is to use whatever time you do have to your best advantage.

Get the most out of your 10 minute workout

The key to burning calories during short workouts is to crank up the intensity and work harder than usual. To burn more calories shoot for 10 minutes of:

  • Running- You don't have to sprint, but try to run faster than normal
  • Speedwalking- Walk as fast as you can without breaking into a run. It's harder than you think!
  • Walking the stairs - Run or walk up a flight (or more) and recover by slowly walking back down
  • Hill-walking - Find a medium-sized hill and walk or run up as fast as you can. Recover with a slow walk back down and repeat
  • Any gym machine - hop on any cardio machine for a 10-minute blast. Try something different--the Versaclimber and the rowing machine are two tough ones.

Another option is to put together a variety of moves for an intense workout. The moves below are great ways to get your heart rate up in a very short period of time. Turn on the radio and mix and match them (30-seconds to 1 minute or more each) into a workout that fits your fitness level and schedule.

  • Jumping jacks
  • Jogging in place - lift your knees and pump your arms to get your heart rate up
  • Ski hops - with feet together, jump from side to side, landing with knees bent. The wider you jump and the lower you squat into the jump, the harder you'll work
  • Jump rope
  • Skipping - Trust me, you might feel silly, but it's much harder than you remember
  • Step jumps - Stand in front of step or platform and jump onto it, landing with both feet (harder) or a staggered landing. Step down and repeat
  • Squat hops - Stand with feet wide. Lower into a squat and hop forward 4 times, keeping feet wide, legs bent into squat. Walk back and repeat

Make sure you warm up with some light cardio, do a quick cooldown and try to squeeze in a stretch.

Get the most out of your 20 minute workout

If you have 20 minutes you can add body-sculpting moves into your workout.

Pick an acerbic step (anything from the 10-minuite workout plan above will work perfectly) and a get set of light weights (3 to 8 pounds, depending on how strong you are) and ankle weights. Alternate your aerobic steps with one of the following body-sculpting steps:

  • Leg lifts- Stand facing forward, lift your right leg forward 10 times, than your left leg. Stand facing forward, lift your right leg to the right side 10 times, than your left leg to the left side. Stand facing forward, lift your right leg backward 10 times, than your left leg.
  • Arm lifts- Stand facing forward with your arms at your sides, lift both arms upward to the height up your shoulders and than back down, complete 10 times. Stand facing forward with your arms at your sides, lift both arms forward to the height up your shoulders and than back down, complete 10 times. Stand facing forward with your arms at your sides, lift both arms upward to the sky until they touch above your head, than back down, complete 10 times.
  • Abdominal Crunches- Complete sets of sits, start with a small amount (reps of 10) and than as your strength increase do more.

Rotate between aerobic activities and body-sculpting activities, for example, complete 3 minutes of hard aerobic activity (try to elevate your heart rate as much as possible) than leg lifts, than 3 more minutes of aerobic activity, than arm lifts, than 3 more minutes of activity and than abdominal crunches. Doing this you should be about the get in at least 1 set of each body-sculpting activity and 10 minutes of aerobic activity.

Keep moving! Blast through the routine without any rest; as soon as you finish your cardio interval, jump to the next body sculptor. Make sure you warm up with some light cardio, do a quick cooldown and try to squeeze in a stretch.

Get the most out of your 30 minute workout

If you have 30 minutes you can add more aerobic and body-sculpting moves into your workout, you will basically do the 20 minute workout with additional aerobic moves to born more fat and additional body-sculpting moves to tone your muscles.

Pick an acerbic step (anything from the 10-minuite workout plan above will work perfectly) and a get set of light weights (3 to 8 pounds, depending on how strong you are) and ankle weights. Alternate your aerobic steps with a body-sculpting step (refer to the body-sculpting moves above in the 20-minute workout plan)

Rotate between aerobic activities and body-sculpting activities, for example, complete 2 minutes of hard aerobic activity (try to elevate your heart rate as much as possible) than leg lifts, than 2 more minutes of aerobic activity, than arm lifts, than 2 more minutes of activity and than abdominal crunches. Doing this you should be about the get in at least 3 set of each body-sculpting activity and 15 minutes of aerobic activity.

Don't forget to warm-up and cooldown!

Comments

Submit a Comment

  • profile image

    Spree 

    11 years ago

    Yes warming up before doing anything else by walking for about 5minutes and cooling down for another 5minutes after your desired workout.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)