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The 10 Minute Workout

Time is always one of the top reasons that clients tell me prevents them from getting exercise. But instead of fighting your schedule, how about you work with what you've got? This workout requires no equipment, but if you have a jumprope, use it. If you don't, you can use a Phantom (i.e. pretend) jump rope. And, if jumping rope just doesn't agree with your joints or bladder, do a quick march.) If you've just got 10 minutes, stick to 1 round through; twice for 20, 3X if you have the luxury of a half hour. If you don't have one, search for an interval timer app. There are loads of free ones out there. Set it for 30 seconds of work and 15 seconds of rest for 14 rounds. Or, just forget the timer and just jump 20-30x and do 8-10 reps of each move. Let's get to it!

But first, Legal disclaimer: Participation in these online programs are at your own risk. 360 Fitness and Coaching, LLC assumes no responsibility for any injuries incurred by your participation. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Karen Regis, or anyone associated with 360 Fitness and Coaching, LLC advises readers to be responsible for their safety and know their limits. Before performing the exercises in this or any other program, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises in this document are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your physician. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise. See your physician before starting any exercise program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. It is recommended that you have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. If your physician

recommends that you don’t use this or any other program, please follow your doctor’s orders.

Alternate jumping rope* for 30 seconds and....

Rotating plank

Skater hop or curtsy lunge

Push ups

Bodyweight Chops R

Bodyweight Chops L

Inchworm or Wall Crawl

Jump Squats or Sweep and Extend

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