{"id":15609,"date":"2020-08-21T12:10:19","date_gmt":"2020-08-21T12:10:19","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/en-nl\/rethink-the-way-you-sweat-2\/"},"modified":"2020-09-01T13:32:28","modified_gmt":"2020-09-01T13:32:28","slug":"rethink-the-way-you-sweat","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/en-nl\/rethink-the-way-you-sweat\/","title":{"rendered":"Rethink the Way You Sweat"},"content":{"rendered":"

Who says workouts need to be lengthy to be worth your time? If you\u2019ve got 10 minutes (and we know you do somewhere in your busy day), we\u2019ve got four ways to do your body some good.<\/em><\/p>\n

When it comes to exercise, every little bit counts. We\u2019re talking even as little as five or 10 minutes squeezed in between errands or before a meal.<\/p>\n

\u201cReaching your fitness goals may take a little longer, but even a few minutes a day can still bring you closer to whatever goal you have, whether it\u2019s losing weight, building lean muscle, or improving your overall health,\u201d says Myatt Murphy, a certified strength and conditioning specialist and the author of\u00a0The Body You Want in the Time You Have<\/em>.<\/p>\n

These four mini-workouts will make the most of whatever time you do have on hand. Even better, they require little to no equipment or space. Try them all to find one that suits your schedule and your liking. For the most benefit\u2014and to beat back boredom\u2014Murphy suggests mixing up the workouts.<\/p>\n

Got Weights?<\/strong>
\nThe average weight-training routine lasts between 20 and 30 minutes, but that\u2019s usually because people rest too long between exercises or do exercises that target only one muscle group. But in 10 minutes, you can train your entire body and burn more calories by choosing compound movements that work multiple muscles at once.<\/p>\n

Your best bet<\/em>: Perform the following five exercises in order for 45 seconds each, resting 15 seconds between each exercise. Repeat the cycle twice for a total of 10 minutes.
\n\u2022 Dumbbell squat: With a weight in each hand and your arms at your sides, or resting the weights on your shoulders, slowly sit back into a squat position; stand and repeat.
\n\u2022 Two-arm bent-over dumbbell row: Stand with your feet slightly apart and your knees bent. With a weight in each hand and your arms at your sides, lean forward, taking care to keep your back straight, and lift the weights to your sides; lower and repeat.
\n\u2022 Dumbbell lunge: With a weight in each hand and your arms at your sides, step forward with one leg and lunge. Stand and bring your feet together; repeat with your other leg.
\n\u2022 Dumbbell chest press: With the weights at your sides, lie on a bench\u2014or on the floor with your knees bent\u2014and slowly push the weights over your chest until your arms are straight. Lower the weights, keeping your elbows bent, and repeat.
\n\u2022 Dumbbell deadlift: Place the weights on the floor in front of you. Bend at your hips and knees, grab the weights, stand up, and slowly lower the weights back down.<\/p>\n

As you are performing the moves,\u00a0don\u2019t count repetitions<\/strong>. After 45 seconds, if you feel that you could have done more, choose a pair of heavier weights for the next cycle so that your muscles will feel tired at the 45-second mark.<\/p>\n

Don\u2019t Have Weights?<\/strong>
\nThat\u2019s fine, because you don\u2019t need any. In fact, \u201csome of the most effective exercises are ones that require no machines, weights, or devices of any kind,\u201d says Murphy.
\n
\nYour best bet:<\/em>\u00a0Perform the following five exercises in order for 45 seconds each, resting 15 seconds between each move. Repeat the five-move cycle twice for a total of 10 minutes.
\n\u2022 Hands-over-head squat: Raise your arms above your head in a V position, push your hips and bottom back, and lower yourself into a squat position; come back up and repeat.
\n\u2022 Push-up: Focus on having your arms, shoulders, and upper back\u2014not your butt or stomach\u2014lift your body weight off the floor and lower it back down. If you have trouble keeping your body in a straight line, try mastering your form with knee push-ups.
\n\u2022 Arms-out lunge: Lunge one leg at a time with your arms extended at your sides.
\n\u2022 Burpee: Squat and touch the floor with both hands, kick\u2014or step\u2014your legs behind you so that you end up in a push-up position, then quickly reverse the move so that you are in a standing position.
\n\u2022 Plank: Get into a push-up position but rest your weight on your forearms, not your palms. If you can\u2019t hold this position for the full 45 seconds, take short rests and get right back into form.<\/p>\n

Again,\u00a0don\u2019t count repetitions<\/strong>. If after 45 seconds you feel that you could have done more, try doing the exercise either slower or faster, depending on which feels harder.<\/p>\n

Have a Place to Walk or Run?<\/strong>
\nThe average 150-pound person burns roughly five calories a minute walking briskly, eight calories a minute jogging, and up to 20 calories a minute sprinting at an all-out pace.
\n
\nYour best bet<\/em>: When time is short, try a high-intensity interval-training (HIIT) technique, which mixes exercising as hard as possible for a short period of time with longer, low-intensity exercise in between. This type of training raises your metabolism, so you burn more calories after your workout is finished. To do it, try running as fast as you can for five to 10 seconds, then walk normally for the remainder of the minute. Continue to run or walk for 10 minutes. As you become fitter, try to run longer and walk less, such as 15 seconds of sprinting, followed by 45 seconds of walking.<\/p>\n

Got a Jump Rope?<\/strong>
\nAlthough how much you weigh (and how fast you jump) ultimately determines how many calories you\u2019ll burn in 10 minutes, skipping rope is one of the most effective ways to blast fat in less time. An average 150-pound person skipping at a moderate pace can expect to burn an average of 125 calories in just 10 minutes.<\/p>\n

Your best bet:<\/em>\u00a0You could skip at a moderate pace, or you could follow the same HIIT formula recommended above: five to 10 seconds at a vigorous pace, followed by 50 to 55 seconds at a slow pace. Can\u2019t skip without tripping? Try it without a rope. Just be sure to swing your arms in time with your feet as if you were holding one. You\u2019ll still blast calories and condition your heart without requiring a high level of coordination.<\/p>\n","protected":false},"excerpt":{"rendered":"

Who says workouts need to be lengthy to be worth your time? If you\u2019ve got 10 minutes (and we know you do somewhere in your busy day), we\u2019ve got four ways to do your body some good. When it comes to exercise, every little bit counts. We\u2019re talking even as little as five or 10 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[106],"tags":[196,193,284,285,286,287,288,289,195],"class_list":["post-15609","post","type-post","status-publish","format-standard","hentry","category-mindful-living-en-nl","tag-exercise","tag-hiit","tag-jump-rope","tag-push-up","tag-run","tag-sweat","tag-walk","tag-weights","tag-workout"],"acf":[],"yoast_head":"\r\nRethink the Way You Sweat - Mindful by Sodexo - Nederland Engels<\/title>\r\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Rethink the Way You Sweat - Mindful by Sodexo - Nederland Engels\" \/>\r\n<meta property=\"og:description\" content=\"Who says workouts need to be lengthy to be worth your time? If you\u2019ve got 10 minutes (and we know you do somewhere in your busy day), we\u2019ve got four ways to do your body some good. When it comes to exercise, every little bit counts. 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