Here’s an interesting tidbit: the inventor of P90X workouts – approximately one hour-long workouts – is also the brains behind the 10-Minute Trainer workouts. 10-Minute Trainer workout formats are designed for those with minimal time to train. So, if you cannot find an hour to engage in the P90X program, does the 10-minute session now trump the one-hour P90X session? Seriously, give me those extra 50 minutes to use elsewhere.
This may create a quandary for the person seeking the right program to use. In today’s depressing environment of laziness, horrible eating, and reliance on technology to move us from point A to B, I believe any physical activity is better than nothing, so let’s go with it.
I’m all for busting your ass in training – safely. But understand hard work and time have an inverse relationship, generally. That is, the closer you come to a one hundred percent effort, the shorter your workout time will be. Think all-out sprinting: an all-out sprint ends sooner than a 50%-effort run. All said and done, the greater your intensity, the shorter your workout time. So, which is better – shorter and extremely intense or longer and moderately intense? It’s a subjective topic and similar to the apples versus oranges debate.
But for certain, as I mentioned, something is better than nothing. I think you would all agree with that. I completely understand that sometimes people have limited time to devote to meaningful exercise due to work and family obligations. That being a reality, let’s look at some viable options that fit a busy lifestyle. If only 10-minute segments fit into your daily schedule, here are some workout suggestions.
10-Minute Workouts You Can Do Anywhere – Workout 1: Running Only
Simply go for a 10-minute run as hard as hard as you can. Your running pace will diminish quickly, but keep pushing hard for the duration. It’s amazing how those 10 minutes of all-out effort will put a strain on your cardiovascular and energy systems. Ultimately, it may put you in the fetal position. Remember, something is better than nothing.
10-Minute Workouts You Can Do Anywhere – Workout 2: In Your Home
Only equipment required: a pull-up bar/device and dumbbells or a barbell. Disclaimer: this could be the worst 10 minutes of your fruitful life. But remember, it’s only 10 minutes of your 24-hour day. One minute of the following exercises, with no rest between them:
- Burpees
- Squats
- Push ups
- High or low-bar pull ups
- Bicycle crunches
- Jumping jacks
- Mountain climbers
- Bar or dumbbell overhead press
- Run in place
- Burpees
10-Minute Workouts You Can Do Anywhere – Workout 3: Resistance Equipment Required
Five exercises performed to volitional muscular fatigue at a 10 repetition goal, using a 4-second raising (“up”) phase and 8-second lowering (“down”) phase with no rest between exercises:
- Multi-joint leg exercise – a squat, leg press, or dead lift.
- Overhead Press – using a barbell, dumbbell, or machine.
- Pulldown – using a either a close or wide grip via body weight or on a plate-load or selectorized machine.
- Chest press – using a barbell, dumbbell, or machine.
- Low row – using a barbell, dumbbell(s), or machine.
It’s amazing what you can accomplish when time is minimal – provided you work hard. Not much time? Now there’s no excuses.
About Tom Kelso
Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.
For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.
In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).
Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.
Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.
Tom received a Bachelor’s Degree from the University of Iowa in 1981(It’s great to be a Hawkeye!) and a Master’s Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.
