In the time it takes you to check your emails, browse social media, or put away groceries you could have completed a body-morphing workout. Ten minutes is all the time it takes to strengthen your immune system, elevate your mood and burn extra calories. Along with a healthy diet plan, short bursts of exercise can help you shed unwanted pounds.

However, not all fitness routines are created equal.  Research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that’s slow and steady. In 10 Minute Solution: Butt Lift I gave a variety of workouts from high intensity drills to strength training to prevent the body from getting used to the work and results plateauing. All workouts are only 10 minutes but intense to challenge your strength and endurance. You will find high intensity plyometric exercise in the “HIIT Butt Lift” or get the heart rate pumping with “ Cardio Booty Camp”.  If you need a quick health boost while at work or at the park with the kids, try doing a few quick sprints or a few rounds of burpees.

Start with a basic burpee: 

RLLjGe_FSq-sTzmOrAQmY9B9WFXjee3yi4g67HFr6UA

CH5xcZQM4jcytk-y2WmObg3tQZE0N0xDtyFQpP1Lxok

 

mze76-Acr29cBbwIGMpFMNJEer_sK3FTTsUxEcbjq8w

A. Start standing, then bend your knees and bring your hands to the floor outside your hands.
B. Jump or step your feet back into a plank position, then jump or step your feet outside your hands to a low squat.
C. Come to standing or jump as high as you can. This completes one rep.
D. Do 15 reps for a set.

Easy? Try adding on a few variations:

Air Jack

qNNvHewHBKmaQZxv-fPAp1MLVuuHl_myGuwOF8OGCP4

 

 

3wGhpKowAK2wejKVczmQ1IP6gfWhmB8KNaWorunrptQ

A. Start by standing with your feet about shoulder-width apart and your hands at your side.
B. Jump into a jack, reaching arms and legs away from body. Increase this challenge by jumping into an “air jack” where you jump off the ground, lifting reaching feet and arms out and in before touching the ground.
C. Once you’ve landed and feet are back together, bend your knees and bring your hands to the floor outside your hands.
D. Jump or step your feet back into a plank position, then jump or step your feet outside your hands to a low squat.
E. Come to standing and immediately jump into your jack! That’s one rep. Repeat 15 times.

Mountain Climber

 

 

mMtuUj3QTNZa7IVA7RRRh8fAFBeOXCc0QHur37GOnMA

 

RLLjGe_FSq-sTzmOrAQmY9B9WFXjee3yi4g67HFr6UA

 

A. Start standing, then bend your knees and bring your hands to the floor outside your hands.
B. Jump or step your feet back into a plank position.
C. Draw your right knee to your nose, replace it in plank and then draw your left knee to your nose and replace it to plank.
D. Jump or step your feet outside your hands to a low squat.
E. Come to standing and immediately jump into your jack! That’s one rep. Repeat 15 times.

Ten minutes a day will have many benefits on achieving your goal physique and your overall health. With a regular schedule of workout routines, you will take off and keep those pounds off for good.

By Christine Bullock

Photo credit: Kathryn Page 

About The Author

Christine Bullock
Celebrity Fitness Instructor

Christine Bullock's appetite and joy for life is infectious! She believes fitness and nutrition are guides to living life to the fullest. Christine subscribes to the notion that embracing better eating habits and a personal exercise routine into one's daily living is vital to having a balanced life. Christine has been teaching fitness from Pittsburgh to Los Angeles for over a decade, although she has been in the fitness world for her entire life. This multi-faceted yet tiny powerhouse began as a ballerina for the Pittsburgh Ballet Theatre. Finding that dance alone was not enough to satisfy her fitness obsession, she wanted to study a wider range of fitness methodologies and started teaching yoga while attending college. Christine has added numerous certifications to create a well-rounded background, such as Pilates, Pre & Post Natal, Nutrition, Barre, TRX and HIIT, as well as has a B.A. in Psychology and Education. Christine's challenging training is balanced by her playful and lovable personality, which enables clients to see immediate results, have fun and stick to their program. Christine was voted LA Racked “Hottest Trainer of 2013? and is an Ambassador for fitness fashion clothing lines Lorna Jane as well as Carbon38. Christine is also the go-to wellness expert and can be seen on E!, America's Next Top Model, VH-1, California Life and PopSugar, as well as a contributor to Oxygen Magazine, In Touch Magazine, Life & Style, FabFitFun, SheKnows, Examiner, Inside Weddings, Simply Stylist, Lucky.com, HauteLook and many more. She is recognized as a top fitness model representing the world's elite brands such as P-90X, Insanity, Equinox, American Gladiators, Metaball, BodyLX 360, Alpha Pro Nutrition, Sports Authority and Core-Stix to name a few. Christine has been featured on the cover of Europe's biggest fitness magazine Sport & Fitness, as well as featured in Men's Health with a full-page interview. Want to workout with Christine? Purchase her fitness DVD “10 Minute Solution: Butt Lift” which was voted one of the top Pilates DVDs of 2013 by Pilates Style Magazine. You can also check out her many work-out videos on youtube. Christine loves spending time paddle-boarding, hiking, bike riding, gardening, walking her 2 puppies and beating boys at push-up competitions. She is currently producing a workout DVD series called “Evolution20” expected to be available late 2014 and is also working on a 365-day nutritional guide for publication next year. Christine will also be featured as a Fitness Instructor and Judge on a weekly reality TV series titled “Fit 4 Fashion” debuting October 2014 in Asia. Follow Christine Bullock at: www.christinebullock.com Twitter: chrissy_bullock Facebook: Christine Bullock Instagram: christinebullock Pinterest: Christine Bullock Simon YouTube: Christine Bullock

Related Posts