Your Quick Workout can be Your Best Workout!
We all know that the best workout exercises help prevent and/or manage a wide array of health conditions like weight problems, diabetes, COPD, and arthritis. So, you’ve made a New Year’s resolution to begin working out or maybe improve your present workout routine. And you’re mentally braced to figure out a way to add hours to your week that, frankly, you don’t know how you’re going to manage. The good news is that your best workout doesn’t have to take whole hours.
The professionals in the functional rehabilitation department at National Stem Cell Institute (NSI) have terrific tips on how to get the best workout results in a ten-minute daily routine. And it can be done right at home without the need for a gym full of machines. Interested? Read on!
Yes, a Quick Workout Right at Home can be Your Best Workout!
One of the keys to getting the best workout at home is to adopt a body weight workout. A body weight workout uses your own weight to build strength without the need for expensive equipment. Another crucial element for an effective quick workout is to alternate short rest periods with periods of focused attention and correct form. Keep in mind that –though kept brief- the rest periods between are as important as the exercises. Doing this helps ensure you’ll get your best workout.
This article looks at three different full-body routines to get the best workout in just ten minutes. They also give you nice options for a daily change up, which helps prevent monotony. As mentioned above, be sure that your focus is on the quality of each movement. This focus will boost toning and strengthening from head to toe.
The 6 Main Exercises at the Core of An Effective Quick Workout
Before we go into the three routines themselves, let’s take a closer look at the six basic exercises that will make your home routine the best workout possible.
The classic squat works the glutes and leg muscles.
- Take a stance that is shoulder-width apart with the toes a little pointed outward.
- With your heels firmly on the floor, do a sitting motion as if getting ready to sit in a chair.
- Keep good posture from the waist up: chest up, shoulders back.
- Keep your arms extended forward to help your balance.
For the best workout experience, you may find it helpful to hold an object like a broom or folded umbrella in front of you to maintain the right posture as you perform the squats.
This tried-and-true body weight exercise tones and strengthens the chest and arm muscles. Push-ups are excellent for improving core stability, and have long been considered among the best workout exercises.
- You can do push-ups from two positions. The high plank position positions you so that you are supporting your weight with your hands and toes. But if you’re a beginner at quick workout routines, you may find it better to support your weight with your hands and knees instead. In either case, the hands should be shoulder-width apart.
- Your core and leg muscles should be engaged to maintain a straight line from shoulders to feet (or knees, if you’re using the less intense method).
- Bending your elbows, lower your chest until you are just an inch or so above the floor.
- Keeping your gaze fixed a foot or so in front of you helps you maintain a “plank” form throughout the exercise. It also helps prevent undue strain on the neck.
- Return to the starting position.
Reverse lunges are among the best workout exercises for effective, quick routines. They focus on the legs, glutes, and abdominal muscles…
- Stand upright with feet together and hands on hips.
- Step well back with your right foot, lowering the right knee toward the ground. Go as deep into the lunge as you can without harm. Ultimately, after consistently doing your quick workout routine for a while, you may be able to deepen the lunge until your knee is about an inch off the floor.
- The front knee should not exceed a 90-degree angle as you go into the lunge. If the knee juts outward past the toes, re-adjust your position.
- Complete one reverse lunge then switch sides.
Marching in Place
Marching in place is among the best workout exercises for low-impact cardio work. To increase intensity, turn the march into a jog-in-place.
- Standing upright, begin with feet together and hands on your hips.
- Raise your right knee to approximately hip height.
- Lower the right leg and repeat the motion with your left.
- Aim for a steady tempo that raises your heart rate without making you breathless.
Double crunches take no more time than single crunches, but work both the upper and lower abdominals for a much more thorough exercise that’s perfect for your 10-minute quick workout regimen.
- With your back on the floor, rest your hands behind your head. Keeping your hands locked behind the head throughout the exercise is very important. It keeps you from straining your neck and helps your abdominals do all the work.
- Raise your legs so that the knees are bent and your shins form a “table top” position.
- Using your abdominals to do the work, pull your chest toward the knees. Your shoulders and hips should lift off the floor at the same time.
- When you return to the first position, your shoulders and heels should touch the floor for only a second before repeating the crunch.
This exercise is a bit advanced, so if you’re just starting your quick workout routine you may choose to introduce it after you’ve been consistently working out for a while. Once you add it in, however, you’ll bound to rank it among the best workout exercises for low-impact cardio and terrific core conditioning.
- Beginning in the high plank position (see “push ups” exercise above), make sure that hands and feet are in a shoulder-width stance.
- Pull your right knee toward the chest, making sure you engage the abs while doing so.
- Now switch sides in as fluid a motion as possible without pause.
Arms and shoulders should remain stable through the whole exercise.
Three of the Best Workouts that Take No More Than Ten Minutes
When doing the quick workouts outlined below, count both the right and left positions as a single repetition. For our purposes, the intensity level of each exercise is set as intermediate level. So, if you’re just starting out, you may want to adjust them down to low. And, of course, as you gain strength and stamina, you can ramp them up beyond intermediate.
A few tips for adjusting the intensity level:
Focus on practicing good form and introducing your body to each new exercise relatively gently. You want to avoid injury by rushing into an intensity that your body is not yet accustomed to. When learning a new routine, it is far better to get the knack of proper form and training your muscles than to press your body too hard, too fast.
Don’t worry. Your body will adjust and you’ll be up to intermediate levels far more effectively and quickly if you begin the right way. So you may want to start out with no more than five to ten reps for any given exercise. In no time, you’ll be getting the best workout that you’ve had in years.
Aim for thirty-second sessions per exercise with thirty-second rests between.
Aim for forty-five-second sessions per exercise with fifteen-second rests between.
Are you ready? Let’s begin! As you go through each quick workout routine, keep in mind that a “circuit” is a series of exercises and/or rest intervals, depending on the routine. Be sure to complete all exercises and rests within the circuit.
Best Workout Routine for Lean Strength
Repeat this circuit two times
- Squat routine: 30 seconds with a 30 second rest
- Push-up routine: 30 seconds with a 30 second rest
- Reverse lunge routine: 30 seconds with a 30 second rest
- Double Crunch routine: 30 seconds with a 30 second rest
- Mountain Climber routine: 30 seconds with a 30 second rest
Best Workout Routine for Cardio
Repeat this circuit two times
- March in Place: 60 seconds
- Push-up routine: 30 seconds with a 30 second rest
- Lunge routine: 30 seconds with a 30 second rest
- March in Place, again: 60 seconds
The “Crazy 8’s” Routine for Core, Glutes, and Legs
For the best workout results, this routine should be done with a timer set to ten minutes. All four exercises constitute one circuit. One great way to add interest to this quick workout is to keep track of the number of round you can get in during the ten minute timer. Doing so will give you incentive to meet and beat those numbers as you improve.
- Double Crunches: eight repetitions
- Reverse Lunges: eight repetitions
- Squats: eight repetitions
- Mountain Climber: eight repetitions
Yes, You Can Have the Best Workout and Not Sacrifice Hours You Don’t Have!
And there you have it, three of the best workout routines that can be done in ten minutes. You can feel fit and energized without sacrificing hours or money on expensive equipment or gym memberships. At last! A healthy New Year’s resolution you and the whole family can keep!
About the National Stem Cell Institute (NSI)
The National Stem Cell Institute (NSI) is a leading regenerative medicine cell clinic based in the United States. NSI specializes in stem cell therapy and platelet-rich plasma therapy. From diseases like diabetes and COPD to injuries of the spine and joints, NSI has helped patients recover from disease, heal from injury, and improve quality of life.
NSI is a fully licensed regenerative medicine facility that strictly adheres to FDA guidelines. NSI encourages the public to call with any questions regarding stem cell therapy and how it may pertain to any health concerns. Below, NSI offers tips on selecting the right stem cell clinic for you.
What to Look for in a Stem Cell Medical Clinic
When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves, and spinal cord.
Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.
The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.
What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:
1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.
2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.
3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics
4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.
5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.
Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.
If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.