Another 10 minute workout, but this one has more variety. Basically, you do each of ten movements for 1 minute without stopping and trying to get as many of each one in as you can.
Here’s an example:
- 1 minute: jumping jacks
- 1 minute: bodyweight squats
- 1 minute: pushups
- 1 minute: leg raises
- 1 minute: burpees
- 1 minute: situps
- 1 minute: clapping pushups
- 1 minute: plank hold
- 1 minute: wall sit
- 1 minute: running in place
You can mix and match to your heart’s content. The only caution is that you alternate pushing, pulling, and squatting to let different muscles rest between exercises. It also helps to have a list nearby so you can quickly check what you have to do next. Or better yet, have someone time you and call out your next exercise.
Which gives me two ideas for a game. The first: you and a partner each write down a list of ten exercises on a lined piece of paper. Then you hand your paper to your partner with the edge folded so the exercises are covered, but there is space on the side of the paper they were written on. Your partner then writes the numbers 1-10 in any order down the lines. You then unfold the page and that’s your workout. It would probably be a good idea to resort them, or have your partner read it out for you. One person goes first, then you switch.
The other idea is to write out as many exercises as you can think of on scraps of paper, put then in a bowl, and draw out ten. You can do this the night before and write out your sequence, or make up a bunch for the week. Or have a group of people each write ten things, and you all draw one at a time until you have a list. Then you all go together.
Hint: Making exercise social is a great way to insert some fun and competitiveness, both elements that will help you enjoy it and get more out of it.
Some Ideas
Here’s a list of exercises I once came up with when I was obsessed. It doesn’t come with descriptions, so if you don’t know what something is, check YouTube.
Cardio
- Sprints (5 30 second all-out sprints)
- Jumping jacks (normal, forward, cross)
- Jump rope
- Shadow boxing
Core
- bicycles
- situp
- Hanging or inclined situp
- situp standup
- Reverse Crunches
- leg lifts and holds
- Leg lifts on bench
- Flutter kicks
- Twists (can add weight)
- Jack knife
- Back raises
- Superman rolls
- Planks
- Gymnast L-sit (if you can do this for 1-minute, you are amazing)
Pushing
- Normal Push-ups
- Wide-hand push-ups
- Knuckle Push-ups
- Finger push-ups
- Diamonds
- Clapping push-ups
- Push up hops
- Inch worms
- SWAT Push-ups
- SEAL/divebomber Push-ups
- Handstand push-ups
- Burpees
- Spiderman pushups
Pulls
- Standard
- with knees up, or L-sit
- Pull-up reaches
- Hanging rows
- Chin-ups
- Dead hangs
Squatting and Jumping
- Body squats
- Hindu squats
- side hops
- Tuck jumps
- duck walk
- One-legged squats
- Mountain climbers
- Lock-out kicks
- Wall sit
- Lunges, walking lunches
