Do you have workout plans for this coming Holiday Season? I realize minutes in the day will get shorter and shorter as we pass thru the season – things to do, parties, gatherings, R&R, etc. These highly effective 10 minute workouts can be perfect to fit into your regimen if you are looking for options when time is limited.
10 Minute Holiday Workout Guidelines
Perform this program for a few weeks then switch to another workout regimen – just so your results don’t plateau.
- Do up to five 10-minute workouts per week.
- Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.
- Two or more exercises constitute a circuit (1A-1D or 1A-1F).
- Use a controlled pace for each traditional exercise, but move explosively for Burpees and Jumping Jacks.
- Don’t train to failure in the DB exercises. You should be able to do 1 more rep at the end of each set. You can train to failure in the BW exercises.
- Finish each workout with stretching for the tight muscle groups only if desired.
- Warm-ups are built-into the 10-minute workouts.
10 Minute Holiday Workout – Weekly
Workout #1 – Superset plus Burpees
- Use a weight that would normally allow you to do 10 reps in the DB Chest Press.
- The first round of the superset should be a warm-up. Do only half the recommended number of repetitions in the first superset.
- After completing 3 supersets, do 3 rounds of Burpees or Jumping Jacks. In each round, do Burpees or Jumping Jacks for 30 seconds straight and then rest 30 seconds.
1A) DB Squat (12 reps)
• No rest.
1B) DB Chest Press (8 reps)
• Rest 30 seconds and then repeat 2 more times before moving on to Burpees.
2) Burpees or Jumping Jacks (30 seconds)
• Rest 30 seconds and then repeat 2 more times.
Workout #2 – Bodyweight Circuit
• Perform each exercise one after the other with no rest between exercises.
• Rest 30 seconds before repeating the circuit.
• Try to complete 3 rounds of the circuit.
• Use the first round as a warm-up, and perform half the recommended number of repetitions for each exercise.
1A) Y-Squat (15 reps)
1B) T-Pushup (6 reps per side)
1C) Pull-up or Stick-up (10 reps)
1D) Touchdown Forward Lunge (10 reps per side)
1E) Elevated Pushups (10 reps per side)
1F) Jumping Jacks (50 reps)
Workout #3 – DB-BW Supersets
• Go through each superset 3 times.
• The first superset should be a warm-up doing only 50% of the recommended reps.
• Do not rest within supersets. Rest 30 seconds after each superset.
1A) DB Row (8 reps per side)
• No rest
1B) Decline Pushup (15 repetitions)
• Rest 30 seconds before repeating the superset 2 more times.
2A) DB Split Squat (8 reps per side)
• No rest
2B) Stability Ball Leg Curl (15 repetitions)
• Rest 30 seconds before repeating the superset 2 more times.
Workout #4 – Intervals
• Warm-up for 3 minutes.
• Work for 30 seconds at a hard pace (at a subjective 8/10 level of intensity).
• Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
• Repeat for 3 intervals.
• Finish with 3 minutes of a cool-down at a 4/10 level of intensity.
Workout #5 – Bodyweight Circuit
• Perform each exercise one after the other with no rest between exercises.
• Rest 30 seconds before repeating the circuit.
• Try to complete 3 rounds of the circuit.
• Use the first round as a warm-up, and perform half the recommended number of repetitions for each exercise.
1A) Bulgarian Split Squat (12 reps per side)
1B) Underhand Inverted Row or Stick-up (12 reps)
1C) Stability Ball Jackknife plus Push-up (12 reps)
1D) Stability Ball Leg Curl (12 reps)
1E) X-Body Mountain Climbers (12 reps per side)
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Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
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