“I can’t train, I’m too busy"
Too busy to train?
~ James Molden
Staying in shape when you are busy is hard work, it is a challenge. But we think the challenge is worth it. Whatever is holding you back or stopping your routine, with just 10 minutes a day, you can start to rebuild your fitness.
Physical activity has lots of benefits to the body and the more consistently you work out, the more pronounced and long-lasting the benefits.
BRAIN
Less susceptible to stroke
Increased neural pathway conductivity
Improved neuroplasticity
Improved mood and sleep
VEINS/ARTERIES
Increased elasticity
Improved circulation
Improved blood pressure
RESPIRATORY SYSTEM
Increased gas exchange in lungs
Increased oxygen in the bloodstream
METABOLISM
Increased mitochondrial density
Improved enzymatic pathways
More efficient energy production
Improved insulin sensitivity
Improved nutrient uptake
Decreased fat storage
Higher resting metabolic rate
MUSCLES & SKELETON
Improved strength and coordination
Bigger, more numerous muscle fibers
Larger, toned muscles
Increased bone density and strength
But if you suddenly become sedentary, the benefits start reversing immediately. The reasons behind you stopping your routine are usually a form of added stress, and it is this stress that stops us from being less conditioned. As you can see above, physical activity makes a number of improvements whereas stress, and lack of physical activity, counters this. You see the catch 22 here?
Stress makes us not want to do the workout which makes it harder to start again. Willpower and concentration will be reduced as well as many other physical attributes such as ATP production.
So rather than hitting the pause button on your fitness we encourage you to just follow a simple routine like this one. It will take 10 minutes and can be done with minimal or no equipment. This is for those times when you just can’t manage your normal exercise routine.
The 10-minute workout to stay in shape and keep stress at bay.
1. Move through each exercise in sequence.
2. Do 5~8 reps of each exercise.
3. Don't rest between exercises.
4. Rest 1-2 minutes at the end of the circuit.
5. Repeat for a total of 2-4 circuits.
Reverse Lunge
Stand with feet shoulder-width apart. With chest high, abs engaged, and lower back neutral, step right foot back. Keep weight on the forward heel and hips squared as you lower your right knee until it’s just off the floor and slightly behind your hip.
Drive weight into the forward heel to return to start. Complete set for right leg, then repeat on the left.
Push Up
Start in a “plank” position, hands directly under shoulders and fingers forward. Maintaining a straight line from head to heel, keep elbows in as you bend them to lower your body as far as you can without shoulders popping forward.
Squeeze shoulder blades together and down toward glutes as you lower, then allow them to spread fully apart at the top. Keep abs tight, tailbone tucked under, and shoulders down away from ears.
Squat
Stand with feet shoulder-width apart, arms extended in front of you.With abs engaged, ribs pulled down, and tailbone tucked under, push hips back and lower as far as you can, keeping feet straight and knees aligned with little toes. Drive weight into heels and midfoot to return to start.
Hip Extension
Keeping abs engaged, ribs pulled down, back straight, and weight rooted through heels, push your hips back and bend at waist until you feel a slight stretch in hamstrings. Return to start, keeping abs tight, ribs down, and tailbone tucked.
Single arm Row (with dumbbell or household object)
Stand in high lunge, right foot forward and right hand on a secure bench or chair supporting you, dumbbell (Suitcase) in left hand.
Keeping ribs down, abs tight, tailbone tucked, and weight through forward heel, pull dumbbell toward lower ribs while locking your shoulder blade inward and down.
If you have dumbbells or resistance bands you can use them if not use whatever is available nearby. Make it easy for yourself - ensure the decision to exercise is less thought-driven and set up behavioural triggers like keeping your equipment and clothes so close you nearly trip over them.
Don’t think of the workout as a chore or punishment. Positivity keeps your stress hormone response in check and reduces hedonic compensation (“I did push-ups, so I earned this brownie”).
Can't do one or more of the exercises in the circuit? Skip them. If possible, focus on the legs, which require greater muscle recruitment and energy burn.
Having this approach in your ‘toolkit’ will help at busier times and it works because it requires very little time and equipment. It also uses big compound movements patterns which are effective for time constraints, whilst simultaneously keeping joints and tissue healthy.
Biggest of all it avoids the all or nothing approach and keeps stress in check.
