Keeping fit can feel like a full-time job, and many of us struggle to squeeze workouts into our busy schedules.
Some take the ‘weekend warrior’ approach, making up for lost time with hours-long sessions in the gym on Saturday and Sunday.
But it is easy to let last-minute plans get in the way – be it a friend in town, your child’s soccer game, a family gathering, or a particularly debilitating hangover.
Experts warn our increasingly sedentary lifestyles of desk jobs and TV dinners is paving the way to crippling health issues later in decades to come – not to mention weight gain now.
For those who think they’re too busy to work out, this could be your solution.
The brutal, full-body workout by Faisal, Barry’s Bootcamp and Protein World trainer, lasts less than 10 minutes, including rest times.
It can be used as a circuit for a longer session, or just done once in the morning to set you up for the day.
Your workout savior: Faisal (pictured), Barry’s Bootcamp and Protein World trainer, has compiled a workout which lasts less than 10 minutes, including rest times
THE RULES
- 45 seconds per exercise
- 10 moves
- 15 seconds rest between
RUNNING ORDER
- Squat Jump
- Lunge Reach
- Prisoner Squats
- Plank Hip Touches
- Walkouts
- Drop Squats
- Push Ups
- Arm Reach Plank Push Up (Alternate)
- Mountain Climbers
- High Knees
Repeat two to three times
EXERCISE GUIDE
Squat Jump
With hands either by your side, or clasped together in front of you, drop your body down into a squat position. As you drop back into a full squat, use your body to drive yourself back up into a standing position but continue through to a jump. Drop back down from your jump and land straight into a squat position.
Lunge Reach
Place your hands straight above your head. Lock your arms into this position, step forward into a lunge. Keep the front leg at a 90degree angle, with toes in front of the knee, your back knee should be hovering just above the floor. As you step forward, tilt your arms to the side of the leg that is in front of you (right leg forward, tilt to the right hand side). Return your arms to the middle position as you move back to standing.
Prisoner Squats
Place your hands behind your head, feet shoulder width apart and drop down into a deep squat (seated position), ensuring your weight falls into your heels rather than your toes. Stand back up and squeeze your glutes as you do.
Plank Hip Touches
Start in a plank position on your elbows. From here, drop one of your hips to the floor. Keep your core engaged throughout to control the position smoothly and you should end with your hip just above the ground, return to center and drop the other side. This is one rep.
Walkouts
Start standing in a neutral position, drop your chest to your knees and place your hands out in front of you once you reach the floor. From this bent over position, walk your hands out until you end up in a plank position. Hold, and repeat the steps backwards to a standing position to complete one rep.
Drop Squats
From a standing position, drop your bum down into a squat position and touch one hand between your legs to the floor. As you stand yourself back into a neutral position, bring your hand to the middle, and repeat for the other hand. Try and do this in one, quick and fluid motion. Completion of both hands counts as one rep.
Push Ups
Position your body into a plank position, with your arms in line with your shoulders. From this position, drop your elbows and bring your chest as close to the floor as possible. Extend back up into the plank position as one rep. If this becomes too hard, keep your upper body the same but drop your knees to the ground for the remainder of the time.
Arm Reach Plank Push Up (Alternating)
After completing a push up (refer to previous guide), as you bring yourself back into the straight-arm plank position, lift one arm straight out in front of you. Engage your core to avoid dipping or dropping weight and return arm to straight arm plan position. Drop down into another push up position and complete for the other arm. Alternate arms between push ups.
Mountain Climbers
Start in a straight-arm plank position, with hands placed straight forward in line with shoulders. From this position, bring your knee to your chest, and drop it back down. Repeat for the other side. Do this in quick succession for the amount of time.
High Knees
Stand in a neutral position. Bring one knee up, as close to your chest as possible, drop it back down and repeat for the other side. Repeat as quickly as possible and try to keep your knees as high as you can. For help, you can always place your hands out in front of you, at shoulder height, as a reaching point.
