If you have 10 Minutes … you have time to start an exercise program!

Get up 10 minutes early, take 10 minutes before lunch and/or take 10 minutes after work or while watching TV!
Exercise is cumulative. 10 minutes twice a day at a good intensity is the same as 20 minutes of simultaneous exercise.

• Go for a 10 minute walk or run
• Do 5 minutes of crunches and 5 minutes of stretching
• Do 10 minutes of Yoga
• With resistance bands or light dumbbells do 10 minutes of Supersets between 2 muscle groups 

1. Jumping Jacks
2. Stand on bands with both feet, handles of bands held at your shoulders, then squat down, then come up to standing and press bands overhead
3. Run around the room
4. Secure the bands around a column or pole, face away from the column/pole, elbows out at shoulder height, holding bands, step one foot forward, give yourself plenty of resistance, then press arms forward and straight, similar to a pushup movement, but you are standing, repeat for 45 sections
5. Opposite elbow to opposite knee
6. Secure bands around a column or pole, face the column/pole, holding bands, step away, give yourself plenty of resistance and row. Your arms will be at a 45 degree angle as you pull back into the row and then fully extend the arms back in front of you.
7. Burpees or Thrusts
8. Standing on bands, holding handles, elbows tucked in curl the arms up and down
9. Squat Jumps
10. Standing on bands, holding handles with palms up, extend arms behind you and press up and down, keeping resistance in the bands.
11. Stretch by holding each of the following stretches for 10 seconds:

• Chest: Clasp hands behind you and pull the arms away from your back
• Back: Clasp hands in front of you and reverse the clasp and roll the upper back toward the wall behind you
• Triceps/Shoulders: Clasp the hands overhead and drop the right elbow down and back while your left forearm is against the back of your head
• Repeat: Same as above, with the other side, left elbow down, right forearm against the back of your head
• Glutes/Hamstrings: Right foot slightly forward in front of you, toe up, heel down, then sit back slightly
• Guadriceps: Take the right foot up and back behind you, then grab the foot with the right hand gently stretching the front of the thigh
• Repeat: above two stretches on the other side

Add a few easy exercise “freebies” to your day …

• Take the stairs
• Park a little farther away and walk

A combination of Cardiovascular and Strength Training exercises are the best for weight loss.

Have 21 Minutes? 

We have an energizing exercise plan for you!