The Power of the 10-minute Daily Workout

Sure, there was a time when going to the gym for 60+ minutes was possible. At some point in life, we get too busy. Work happens, family demands happen, kids happen. There are numerous things that would make driving to the gym for 20 minutes, spending 60+ minutes there, and driving back for another 20 minutes seem unappealing. Often times, this can lead us to abandon workouts altogether.

It is not surprising what might happen to our bodies if we don't work out. What IS surprising is what can be gained when you only workout for 10 minutes a day. The benefits of consistently working out every day, if only for 10 minutes, can still reap a lot of the rewards with a few other advantages as well. Committing only 10 minutes out of your day seems to be such a low bar and quite reasonable. Anyone can find 10 minutes of time in their day for the benefit of their body & health. This allows for the practice to be very easy to start. In addition, it also makes it very easy to maintain and be consistent with.

Here's what I adopted and have practiced for years:

• Day 1: Focus on Back - I picked out 3 back workouts with weights and would do 2 sets of 10 reps.

• Day 2: Focus on Biceps & Legs - Pick out 3-4 workouts with weights and do 2 sets of 10 reps.

• Day 3: Focus on Triceps/Chest/Abs - Mostly various versions of push-ups and sit-ups and do 2 sets of 10 reps each.

• Day 4 to 6: is essentially just a repeat of Day 1 to 3.

• Day 7: rest day.

Additional tips:

• if you are just starting out, start with very light weights. You can work your way up to heavier weights over time. A quick warm-up is also important.

• As you get stronger over time, you can choose to do additional sets or additional reps.

• Add more as you wish.

• Some people may take longer breaks within those 10 minutes to finish the workout. And others may choose to finish the workout in less than 10 minutes. Another choice could be to add additional workouts to fit into the 10 minutes and almost convert the workout into an anaerobic as well as an aerobic exercise. The choice is yours.

• You can choose to take additional rest days if you need them or skip the rest days if you are feeling good.

• I'll also add walking, hiking, jogging a few times a week which is separate from these 10-minute exercises.

The results have been that I've been able to attain about 40% - 75% of what I would have by going to the gym and potentially spending 2+ hours each time. Not too shabby for spending a small fraction of the time. With an investment of some light weights and/or some basic home-based workout equipment, one can be in decent shape simply by dedicating 10 minutes to this practice on a daily basis. Of course, spending additional time can reap even greater rewards but if you are not dedicating any time currently, 10 minutes can be a great place to start.

*It is important to consult your physician before adopting any new workout regimens.