Do you know the number one rule of fitness?
Something is better than nothing.
This rule extends well beyond just a fitness... you can use the "something is better than nothing" rule throughout your life.
For example:
-
Learning new fitness skills...
-
Working on mobility...
-
Rehabbing a particular joint or body part...
-
Eating healthier foods...
Everything really.
So when women ask me...
"Kindal, can a 10 minute workout really be effective?"
My answer is YES!
In fact... I have a major program in Fit Women's Weekly called Habit .
The name says it all... it's about building a HABIT!
But there are a few rules you need to follow to make sure a 10 minute workout turns into something that will produce longterm results.
5 Vital Ways To Get The Most From A 10 Minute Workout
Reason 1 - Workout Design
Okay... this is something you can't really control.
But I wanted to mention it because the workout design plays a HUGE factor in how effective a workout is... especially when you're working out for a limited about of time.
Here are the factors that make my 10 minute workouts insanely effective:
-
Barely any rest
-
Lighter to moderate weights
-
Mostly total body exercises
Barely Any Rest
You need to move from one exercise to the next pretty quick. You can rest but it can't be long.
The goal is to get your heart rate up and keep it up nearly the entire time.
You'll grab your rest after you complete the circuit and then you can decide if you want to repeat it again.
Lighter To Moderate Weights
If you're going to be moving fast... you can't use heavy weights.
We have to use light to moderate weights so we can you move quick and not shock our nervous system to the point where we need to take an elongated rest.
This is one reason why Fit Women's Weekly loves to focus on metabolic training and kettlebell training .
Total Body Exercises
This does not have to be the case all the time.
Again... if you have a well designed workout you can focus on certain body parts. But that does take a more specific design style.
If you focus on total body exercises you'll:
-
Engage more muscles
-
Use more coordination and balance
-
Burn more calories
-
Ramp up your heart rate more
Total body or compound exercises are how you get the most bang for your buck when it comes to working out.
Reason 2 - Go Hardcore
You have to push really hard.
You're on limited time and you have to get the most from it... so you have to push it HARD.
This can be tough to do on your own. It takes practice and this is a great place where a fitness journal can help you.
But one way to ensure you're pushing really hard is by working out with me !
Every single Fit Women's Weekly workout is filmed from start to finish with me:
-
Pushing really hard
-
Working out with you rep for rep
-
Counting reps out loud... rep for rep
-
Encouraging you and helping you go harder
You'll immediately feel the difference when you workout with me.
But if you can't...
Keep a little journal after each workout. Grade yourself on how hard you pushed.
You'll soon see trends and get a feel for how you can push your own limits. But if you don't track this... you won't know.
Reason 3 - 10 Minutes Of Working Out
The 10 minutes only counts when you're actually working out.
Warm up and prep time does not count. It's okay... a good warm up only has to last about 5 minute.
Use my go to 5 minute warm up routine .
Just make sure your 10 minute timer does not start until the first rep of the real workout begins.
Reason 4 - Get A Workout Partner
This is very similar to going HARDCORE.
One of the best ways to go hardcore is to get a workout partner that shares similar goals to you.
When you're both working towards similar goals... you'll:
-
Push each other
-
Hold each other accountable
-
Pick each other up when you need help
-
Celebrate each other when you're kicking ass
The problem is it can be really tough to find a workout partner who wants to workout and who has similar goals.
But that's where Fit Women's Weekly comes in...
Not only do you get me working out with you all the time. You also get the entire the entire FWW community.
I've had members who live in completely different states become virtual workout partners...
And then meet up in real life because they became such a strong match.
It's awesome.
This is the power of having LIVE streaming workouts every single day and keeping membership small so you can meet and talk to the other women who are working out with you.
It's powerful.
Reason 5 - Schedule And Never Miss
The main reason why 10 minute workouts exist is because you can use them to get into a consistent workout habit.
So here's how to make the best use of 10 minute workouts with your current workout routine...
Use the 10 minute workouts as your "never miss a workout" strategy.
First... plan your workouts in a way that is realistic for your busy lifestyle.
Second... when you have a crazy day... don't skip your workout and commit to getting at least 10 minutes done.
Remember 10 minutes of working out will probably last your a total of 15 minutes including the warmup.
Make that your minimum and commit to never missing it... unless you have zero options.
If you can do this...
You will burn fat... get strong... completely transform your body faster than you ever have in your life.
Ready To Make Your Workout Schedule Easier?
It's simple...
Go join Fit Women's Weekly LIVE if there are spots open.
