10-Minute effective workouts

Having an intense workout doesn’t have to take 45 minutes. If you are looking to trim your waistline, improve your health, or burn calories you can do so with short 10-minute workouts. 

Benefits of a 10-minute effective workout: 

1. Boost Your Mood + Brainpower. Exercise can improve brain function and protect memory as well as thinking skills.
   
   
2. Protect Your Joints. Those who struggle with arthritis pain have a great decrease in pain when they are committed to weekly exercise over time.
   
   
3. Manage Your Weight. Exercise can increase your metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn on a daily basis.
   
   
4. Reduce Stress. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins.
   
   
5. Build Strength. You can choose targeted short workouts to strengthen a specific muscle.
   
   
6. Sleep Better at Night. Previous studies, according to the Sleep Foundation have noted that the amount of proper exercise can help to alleviate sleep-related problems and help you get an adequate amount of rest.

When looking over your weekly schedule are you struggling to find time for self-care?

Ideas that can get you started on a 10-minute workout:

• Set your alarm 10 minutes early and work out before the kids are up. This option gets you in the right mood for the day and will make you energetic because oxygen and nutrients rush to your heart and lungs, improving your cardiovascular system.
• After work, before work, on your lunch (quick walk session in the park).
• In the kitchen or living room waiting for dinner to cook. Set the timer for 10 minutes while you have food in the oven and have a dance party.
• While the kids are watching an educational show or movie.
• You don’t know what to do and have 10 minutes, or some time to spare, instead of watching a show sitting down, watch it while walking in place. 

Try one of these quick, but effective workouts.

1. The NY Times 7-minute standing workout.

2. Full body workout with videos for each exercise to guide you.

3. The Crazy Simple Workout you can do anywhere.

4. Live workouts with an instructor.

Sticking to this for six months will have a great return. Although you may not notice it, you’ll have improved your heart health, mental health, strength (depending on the type of activities you decide to do), and just overall well-being. All amazing incentives to stay on track and stop avoiding exercise.

Remember, when you take care of your body, your body will take care of you and that includes your mind. 

It’s best to check with your doctor to make sure there are no limitations before starting a new workout routine. Don’t be afraid to modify workouts for your fitness level.