Ten minutes to better health

If you have 10 minutes, you have time for to fit in your cardio training.

Getting fit doesn't have to take a lot of time.

Getting fit doesn't have to take a lot of time.

Lack of time is the most common barrier to fitting in exercise.  At Ascend, we recommend that our clients fit in at least three cardiovascular training sessions per week in addition to their workout sessions with us.     “I can swim twice a week while my kids are in lessons, and I do the stairs on Friday mornings… so anything else will be a bonus,” she reasoned.  I replied “can you stay and do an extra 10 minutes right now?”  Of course she could- and she did.  After all, what’s 10 minutes?

We are conditioned to think that we have to workout for 45 or 60 minutes in order to get results.  In reality, very few people have more than an hour to spend doing exercise.  Those who do often stick to the same steady state cardio training and still don’t see results.  Done right, a 10-minute workout can even more effective than long, slow (and often downright boring) cardio sessions.  A 10-minute workout is more manageable to fit into your day, and a 10-minute sweat session can be way more fun!

The key to making a 10-minute cardio session extremely effective is to increase the intensity. If you can talk, you’re probably not working hard enough.  Short bursts of high intensity exercise will boost your metabolism and tone your muscles more effectively than steady state exercise at a lower heart rate.  If you’re new to exercise altogether, it’s wise to start slow (at a pace at which you can carry on a conversation) and build over two to three months. However if you’ve been working out for a while, and have no contraindications to high intensity training, it may be time to pick up the pace- and reduce your time on the treadmill.

I’ve put together three simple and effective 10-minute workouts you can try.  If you’re not already warmed up, spend 2-5 additional minutes easing into your workout.  End each workout by warming down for a few minutes.

1. 1 minute blasts. Do this workout on a cardio machine, or outdoors on foot or bike.

1 minute: moderate effort

1 minute: pick up the pace.  You should be breathing heavily and definitely NOT be able to talk.

Repeat for a total of 5 times.  Try to increase the intensity of the hard intervals throughout the entire workout (for example, run faster, or increase your RPM on the bike).

2. 30-second Ascents. Do this workout on a cardio machine, or outdoors on foot or bike.

30 seconds: Easy to moderate

30 seconds: Hard

30 seconds: Very Hard

30 seconds: Very very hard (You can do it!)

Repeat for a total of 5 times.

3. Full Body Burn

Warm up: 25-50 Jumping Jacks

30 seconds High knee running or marching

30 seconds Squats or squat jumps

30 seconds High knee running or marching

30 seconds Forward lunges or lunge jumps

30 seconds High knee running or marching

30 seconds Push-ups (knees, toes or on the wall)

30 seconds High knee running or marching

30 seconds Bicycle crunches (for abdominals)

30 seconds High knee running or marching

30 seconds Burpees (or squats)

Repeat for a total of 2 rounds.

If you have 10 minutes, you have time for to fit in your cardio training.  If you don’t have 10 minutes, find the time.  You are worth it- and so are the results!

Tanja Shaw is the owner of Ascend Fitness Coaching, a private training studio.  Tanja and her team of expert fitness professionals works to inspire and educate Chilliwack residents to make positive and power changes in their lives through physical fitness and sound nutrition.  For more fitness tips go to www.ascendfitnesscoaching.com.

Just Posted

Dancers from the Sts’ailes First Nation perform the eagle dance at a welcome banner dedication ceremony on Thursday, June 10. “Ey Swayel” is a Halq̓eméylem term translated as ‘a good day.’ (Adam Louis/Observer)
VIDEO: ‘A good day’ for Agassiz school as Sts’ailes welcome banner is dedicated

Banner hangs above the school’s entrance, welcoming students, staff and visitors

Kalyn Head, seen here on June 4, 2021, will be running 100 kilometres for her “birthday marathon” fundraiser on July 23. (Jenna Hauck/ Chilliwack Progress)
Chilliwack woman’s 100-km birthday marathon to benefit Special Olympics B.C.

Kalyn Head hopes run raises awareness, advocates for inclusion of people with intellectual disabilities

RCMP investigating June 15, 2021 crash. (Black Press file)
Chilliwack RCMP say crash into median led to impaired driver investigation

Chrysler 300 driver allegedly collided with tree on Spadina median in June 15 incident

UFV athletes were honoured for their strength and perseverance during the pandemic. (UFV photo)
Fraser Valley athletes recognized in year without sports

UFV Cascades athletes honoured for strength shown during the pandemic

Abbotsford council has given permission for Chilliwack to use the JAMES wastewater treatment plant for the disposal of trucked liquid waste until the end of September.
Chilliwack gets exemption to Abbotsford bylaw prohibiting liquid waste from other cities

Process in place until September while new facility under construction in Chilliwack

A small pod of Pacific white-sided dolphins pass by close to shore in Campbell River June 16, 2021. Still capture from video courtesy of Kimberly Hart
VIDEO: Dolphin sunset captured from Vancouver Island shore

Spectacular setting for view of travelling pod of Pacific white-sided dolphins

Police are asking for public assistance in locating Anthony Graham who has been charged with the murders of Kamloops brothers Carlo and Erick Fryer. (RCMP photo)
2 charged, suspect at large in killings of B.C. brothers linked to gang activity: RCMP

Kamloops brothers Erick and Carlo Fryer were found deceased in May on a remote Okanagan road

Albert Health Minister Tyler Shandro and Alberta Premier Jason Kenney unveil an opening sign after speaking about the Open for Summer Plan and next steps in the COVID-19 vaccine rollout, in Edmonton, Friday, June 18, 2021. THE CANADIAN PRESS/Jason Franson
Alberta 1st province in Canada to lift all COVID-19 public health restrictions

70.2% of eligible citizens 12 and older in the province have received a dose of the vaccine

Fraser Health registered nurse Ramn Manan draws a dose of the Pfizer COVID-19 vaccine into a syringe at a walk-up vaccination clinic at Bear Creek Park, in Surrey, B.C., on Monday, May 17, 2021. THE CANADIAN PRESS/Darryl Dyck
‘Honour our fathers’ with COVID-19 vaccine protection, B.C. urges

109 new cases Friday, 75 per cent of 12 and up immunized

Cannabis bought in British Columbia (Ashley Wadhwani/Black Press Media)
Is it time to start thinking about greener ways to package cannabis?

Packaging suppliers are still figuring eco-friendly and affordable packaging options that fit the mandates of Cannabis Regulations

Canadian Prime Minister Justin Trudeau is seen during a joint news conference following the EU-Canada Summit, in Brussels, Belgium, Tuesday June 15, 2021. Trudeau says Canada is on track now to have 68 million doses delivered by the end of July, which is more than enough to fully vaccinate all 33.2 million Canadians over the age of 12. THE CANADIAN PRESS/Adrian Wyld
Vaccine deliveries enough to fully vaccinate all eligible Canadians by end of July

Three in four eligible Canadians now have their first dose, nearly one in five fully vaccinated.

A search is underway for a 75-year-old fisherman who went missing near Port Angeles Thursday evening. (Courtesy of U.S. Coast Guard)
Search continues for angler missing between Port Angeles and Victoria

Canadian, U.S. Coast Guard searching for 75-year-old man reported missing Thursday evening

Chief Public Health Officer Theresa Tam listens to a question during a news conference, in Ottawa, Tuesday, Jan. 12, 2021. The number of confirmed COVID-19 cases attributed to the highly contagious Delta variant grew in Canada this week. THE CANADIAN PRESS/Adrian Wyld
Canada’s public health agency reports spike in confirmed cases of Delta variant

More than 2,000 cases of the variant confirmed across all 10 provinces and in one territory

Bella Bella is on B.C.’s Central Coast, accessible only by air and ocean. (Tom Fletcher/Black Press)
B.C. provides $22 million for Heiltsuk development on Central Coast

Elders care home project, tourism, lumber mill supported

Most Read